Running a 10K seemed like a good idea when you completed that race registration.
But now what? How should you go about training to run all 6.2 miles?
How many days a week should you run?
What should you do to build your running endurance?
Sound familiar?
If you’re planning on running a 10K, you need a solid plan that builds your running fitness from today to where you need to be on race day.
Here’s how to do that.
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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YOUR RUNNING A 10K PLAN FOR BEGINNERS
Running a 10K | Plan to run 3 days a week, every other day
The most important thing to do when you begin training for your 10K is to develop your running and endurance base.
You don’t have to dive right into running non-stop at this point.
If you haven’t run in some time, it’s always a good idea to dip your toes into running with a walk-run plan.
Even when you’re walking, you’re spending time on your feet, building strength in your bones, tendons, and muscles. It’s just a gentler way of constructing your running base.
So here, we’re starting with running (or a combination of walking and running) three days a week.
The day after a run at this point should be a rest or cross-training day to prevent you from tackling too much running too soon.
Your mini-goal here: run continuously for 30 minutes.
Do one long(er) run on the weekend
Many runners do their long runs on Saturday or Sunday because that’s when they have the most time.
But your 10K training schedule has to work for you, so if your day off falls on a Monday, try your long run then.
A long run doesn’t have a set length—that all depends on how much running you’ve done during the week—but it is longer than any of your other weekday runs.
Your long run might be anywhere from 2 miles to 5 miles, but the entire purpose is to extend your fitness and train your mind to go the distance.
Do these runs at a relaxed pace. Don’t worry about how ‘slow’ or ‘fast’ you’re going right now; what’s most important is spending time on your feet.
Don’t forget to take rest days or cross-train on your non-running days
Your non-running days are vital to your entire 10K training plan.
If you take a rest day, you’ll let yourself absorb your training, heal your muscles, and give yourself a mental breather.
But I want you to consider using some strength work to help your 10K training.
A strength for runners routine can only help your 10K training by boosting your whole body strength, running speed, balance, and flexibility.
I talk about strength training for runners here if you’d like to learn more about it.
Pay attention to your body’s red flags
Part of running is leaning into discomfort, but it’s always a little tricky to decide between the pain you can push through and the pain that tells you to stop.
Some red flags to watch out for are excessive soreness, tiredness, or a constant low motivation.
Here’s where it can help to write down any notes after every run to unearth any positive or negative trends with your training.
You might discover that you’ve been sore for a few days and need some time off.
Or maybe you’ve been bored with your runs and need to switch things up with a new running trail.
CONCLUSION
We’ve talked about the general framework that will help you train and run your 10K. But if you need more guidance, I’ve created an 8-week 10K training plan for beginners that you can download below.
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