The 10K (6.2 miles) distance is very popular with beginner runners, especially those who have done a 5K race, but don’t feel they’re quite ready to take on the half-marathon. Below is an eight-week training schedule to help get you to the finish line. It assumes that you can already run at least 2 miles. If you haven’t had a recent physical, visit your doctor, don’t forget to warm up before your runs, and finish your runs with a cool down and stretching.
Notes about the schedule (below):
Mondays and Fridays: Mondays and Fridays are rest days. Rest is critical to your recovery and injury prevention. Your muscles actually build and repair themselves during your rest days. So if you run every day without taking days off, you won’t see as much improvement.
Tuesdays and Thursdays: Run at a comfortable or conversation pace for the designated mileage. If you feel good during the last mile, pick up the pace a little so you’re running at your anticipated 10K race pace.
Saturdays: This is your long run day. After you warm up, run at a comfortable, conversational pace for the designated mileage. If you’re running outside, and you’re not sure how far you run, you can figure out the mileage by using sites such as MapMyRun.com or you can drive your route in your car and measure the mileage using your car odometer beforehand.
Wednesdays: Do a cross-training activity (biking, swimming, elliptical trainer, Beachbody workout program) at easy to moderate effort for 30 to 40 minutes. Strength training can be incorporated into these cross-training days as well.
Sundays: This is an active recovery day. Your run should be at an easy (EZ), comfortable pace, or you can do run/walking or a cross-training exercise.
Beginner Runners’ 10K Training Schedule & Note:
You can switch days to accommodate your schedule. So if you’re busy on another day and prefer to workout on a Monday or Friday, it’s fine to swap a rest day for a run day.
|1||Rest||1.5 m run||CT or Rest||1.5 m run||Rest||2 m run||25-30 min EZ run or CT|
|2||Rest||2 m run||CT or Rest||2 m run||Rest||2.5 m run||25-30 min EZ run or CT|
|3||Rest||2.5 mi run||CT or Rest||2 m run||Rest||3.5 m run||30-35 min EZ run or CT|
|4||Rest||2.5 m run||CT or Rest||2 m run||Rest||3.5 m run||35 min EZ run or CT|
|5||Rest||3 m run||CT or Rest||2.5 m run||Rest||4 m run||35-40 min EZ run or CT|
|6||Rest||3 m run||CT||2.5 m run||Rest||4.5 m run||35-40 min EZ run or CT|
|7||Rest||3.5 m run||CT||3 m run||Rest||5 m run||40 min EZ run or CT|
|8||Rest||3 m run||CT or Rest||2 m run||Rest||Rest||10K Race!|