Are you ready to dive into a couch to 10K training plan? If you are, then you’ve come to the right place, because here, we’ll go over the top tips you need to know before you begin training for your 10K.
You’ll learn,
- How to get the best results out of your 10K training plan
- How to pick the best couch to 10K training plan for you
- And, the top 5 couch to 10K training plans for beginners
Whether you’re a runner looking for running tips or a cyclist searching for cycling advice, this site is here to help you elevate your fitness game.
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2 TOP THINGS TO KNOW ABOUT RUNNING A 10K
How long is a 10K?
A 10K run is 10 kilometers long, or 6.2 miles.
What’s the average time of a 10K? 1
United States : 1 hour, 1 minute (9:50 min/ mile)
Men: 58 minutes (9:21 min/ mile pace)
Women: 1 hour 6 minutes (10:39 min/mile pace)
United Kingdom : 58 minutes (9:21 min/ mile)
Men: 53 minutes (8:33 min/ mile)
Women: 1 hour 3 minutes (10:10 min/ mile)
Want more times by country? You’ll find them here.
HOW TO GET THE BEST RESULTS OUT OF YOUR 10K TRAINING PLAN
Get your running gear
Though you’ll find a million running gear options, you don’t need to invest a lot of money to begin running.
Start with a solid pair of running shoes—your local running store can help you, or try this shoe finder quiz by Brooks Running.
And consider running with this running ID medical bracelet for safety and medical purposes.
Once you have the basics and when you’re ready for more, discover more running gear for beginners that’ll help you get going.
Set your goal
Your goal gives purpose to your training and can give you motivation to run. Do you plan to walk/ run your 10K? Or do you want to run the entire race?
Whatever your goal may be, these 3 best running goals for beginners can boost your motivation throughout your training.
Find a 10K training plan
Every training plan’s a little different, and we’ll dive more into what to look for below.
But right now, do you want to train for 8 weeks or 12? Do you want a training plan that includes strength training?
You’ll find the best 10K training plans to guide you through your training below. But if you’d like to learn even more about 10K training, I share 10K running tips and an 8-week 10K training plan for beginners here.
Create a running habit
Building a new running habit is hard, but running consistently can help you run farther, run stronger, prevent running injuries, and build your mental toughness.
You’ll find 6 surefire strategies to help you transform into a runner and build a lasting running habit here.
Cheer yourself on with a high-five file
To boost your motivation throughout training, start a high-five file. Meaning, give yourself a high-five every once in a while.
A high-five file is your own personal file where you keep a list of your running achievements, progress, and accomplishments.
It could be a workout streak, or running continuously for a few minutes—anything you’re proud of goes into this file.
Do this often so you have a well of positive fuel to draw from when you believe you aren’t making progress, need a dose of motivation, or need to refocus.
Training plans are flexible
Adjust a workout or take a day off when you feel tired or sore. Always listen to your body throughout the training process.
Need more tips? Find out more about running recovery tips here.
Take it easy
The goal of your training is to build your running muscles and fitness. You won’t see fitness gains in one run, so don’t push too much, too soon.
Stay inspired
Sometimes, the best runs happen on days when you don’t feel like running.
If you don’t feel like running, try running for only 10 minutes. You might end up running your scheduled workout.
But if you don’t, you showed up, and that’s still a win.
And if you still don’t feel like running? That’s okay too. Stay inspired with the best running books or the best running documentaries.
HOW TO PICK THE BEST COUCH TO 10K TRAINING PLAN FOR YOU
The right training plan for you is one that fits your running experience, schedule, lifestyle, and preferences so you can balance your commitments with running.
So before you pick a 10K training program, consider these questions:
- Do you run now? And if you do, how many miles a week do you run? Some training plans begin with you running 10 miles a week and if that’s above your experience, you may want to consider building your running fitness before training for a 10K.
- How many days a week can you run? Do you have time to run?
- Do you want to include cross-training (such as strength work) in your 10K training plan?
5 TOP COUCH TO 10K TRAINING PLANS FOR BEGINNERS
Hal Higdon’s 10K Training (free)
Hal Higdon* has free 10K training plans for runners of all levels but if you’re looking for a couch to 10K training plan, these two might interest you.
Novice 10K training plan, for new runners
Walkers training plan, for those who want to walk a 10K
* Hal Higdon’s a Runner’s World contributor, author of over 36 running books, eight-time Olympic Trials qualifier, and four time World Masters Champion.
McMillan Running (paid)
Coach Greg McMillan, the founder of McMillan Running (have you used the running calculator?), has two 12 week 10K training plans for beginners to guide through 10K training.
A 12 week 10K training plan for beginners (level 1), for runners who run at least 30 minutes on a long run.
A 12 week 10K run/ walk training plan for beginners, for runners who want to build fitness with walk breaks.
Nike Run Club (free)
Nike’s 10K training runs are coupled with a Guided Run in the Nike Run Club app, which means you’ll have a coach in your ear as you train for your 10K.
Find Nike’s 10K beginner training plan in PDF form here: 8-week 10K training plan here.
CONCLUSION
If you’re ready to begin your couch to 10K training plan, then you’re now armed with the top tips that’ll help you make the most of your training plan.
You’ve discovered,
- How to get the best results out of your 10K training plan
- How to pick the best couch to 10K training plan for you
- And, the top 5 couch to 10K training plans for beginners
But that’s not all—running requires building your mental strength to help you stick with your training and boost your motivation.
Curious to know more about building your mental toughness? Come on over and read this post: How to build mental toughness for running: Powerful tips you need to know.
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