1. Health
Send to a Friend via Email
You can opt-out at any time. Please refer to our privacy policy for contact information.

Discuss in my forum

Can I Run a 10K?


Updated April 28, 2014

Runners in Race
Chris Leschinsky
Question: Can I Run a 10K?
"My friend wants me to run a 10K with her. I can only run a mile non-stop. Can I run a 10K that's three months away?"
Answer: Running a 10K (6.2 miles) is definitely an achievable goal for a beginner runner who has about 12 weeks to train, as long as you're committed to running or working out at least 3-4 days a week. I always like to encourage beginner runners to try races because it helps them stay motivated to keep running and improve their running confidence. If you like the idea of racing but feel like 6.2 miles is too far to race, you could start with training for a 5K (3.1 miles) race.

Keep in mind that if you choose to sign up for a race, you absolutely do not have to run the entire distance. Many 10K participants run/walk the race, taking walking breaks throughout their run.

If you are interested in participating in a 10K race, following a training schedule will help you safely prepare for the race and keep you on track. As you continue with the training, your fitness will improve and you'll feel more prepared for your 10K race. Here are some 10K training schedules for beginners:

10K Training Schedule for Beginners: This eight-week 10K training schedule is perfect for beginner runners who can currently run two miles and want to run continuously to a 10K finish line.

10K Run/Walk Training Schedule: This eight-week training schedule is designed for those who can run/walk for 20 minutes and want to run/walk a 10K race.

Race Tips for Beginners
If you've never run a race before, check out these articles for more information about running races.
Also see:
How Long Will It Take Me to Run a 10K?
Can I Run a 5K?
Can I Run a Half Marathon?
Can I Run a Marathon?
  1. About.com
  2. Health
  3. Running & Jogging
  4. Training Schedules
  5. 10K Training Schedules
  6. Can I Run a 10K? - Training Tips for Running a 10K

©2014 About.com. All rights reserved.

We comply with the HONcode standard
for trustworthy health
information: verify here.