[metaslider id=”16134″]
AN 8-WEEK TRAINING PLAN FOR RUNNING A 10K
Do you want to run your next 10K faster? This 8-week plan for running a 10K might be for you.
Running a 10K requires a blend of both endurance and speed. So that means your weekly mileage should hover around 15 to 20 miles a week before you begin this plan. That’s because we’re adding in some intensity, and you’ll need a running foundation to build off of so you don’t face a running injury.
We’ll take your current endurance and extend it with long runs in this running a 10K plan. Then, we’ll sprinkle in hill workouts and interval sessions to boost your running speed.
If you haven’t done much speed work before, weeks 1 through 3 will get you started on hills and intervals.
You’ll have a down week, or a rest week in week 4, which means pulling back on your running mileage to give yourself time to absorb and recover from your 10K training.
After this rest week, in weeks 5 through 7, you’ll continue to build on your running fitness and pace.
And in week 8 (race week) you’ll pull back on your running to give yourself the energy to push on your 10K race day.
Though the runs in this 10K training plan are scheduled, remember that you can always shuffle your runs or take a day off. If you do this, consider scheduling a non-running workout the day after a running workout to avoid overdoing it.
But that’s not all, you’ll also get:
- Instant access to the 18-page 8-week training plan for running a 10K in PDF digital download file format
- A race day checklist so you won’t miss a thing on race day
- We all have days where we’re sore or tired, so should you go through with your run? The included guide will help you decide how and when to push forward and when to rest.
- Future updates to this 10K training plan