Beginner runners love the 10K (6.2 miles) distance, especially those who have completed a 5K (3.1 miles) race but don’t feel ready to tackle the half-marathon (13.1 miles). If you’ve never run before, the first thing you should do is increase your base mileage. Many people who are new to running begin with a run/walk 10K training program, in which they alternate between running and walking intervals. If you find this plan too easy, try the advanced beginning 10K schedule. If you haven’t had a physical examination in a while, you should schedule an appointment with your doctor to be approved to run. Remember to warm up before your runs and cool down and stretch afterward.

The more time you have to prepare for a 10K, the better your results, comfort level, and confidence. If all you want to do is have a good time at a charity run and cross the finish line, you’ll need less preparation time and training intensity. However, if you want to establish a personal best or win an award, you’ll need to devote more time to training. Choose the Novice program if this is your first 10K event or any race. Do the same if you’re an experienced runner looking for a light maintenance regimen. Move up to Intermediate if you’re searching for a more challenging workout. Advanced is arguably the best option for the most experienced runners.

8-Week 10K Training Plan For Walkers

This program is for people who are preparing to walk a 10K (6.2 miles) race. Walkers begin their race well ahead of the runners, sometimes after the runners, and sometimes at the same time. Shorter-distance events frequently welcome walkers. (Tip: Start at the rear to avoid embarrassing yourself by forcing quicker runners to pass you.) If all you want to do is walk 10 kilometers at a leisurely pace, you generally don’t need any special training. Simply make sure you have a suitable pair of walking shoes and take enough 45-90 minute walks in the month or two leading up to the 10K to ensure you won’t have any problem completing the 6.2-mile distance.

Related: Best Walking Shoes for Men

Related: Best Walking Shoes For Women

8-Week 10K Training Workouts For Walkers

As a fitness walker, this eight-week training program will help you prepare for your first 10K.

·       Monday

Rest or go for a walk. Use this day to relax if you walk a great distance during the weekend. The first day of the week is generally a rest day in my beginner training plans for runners. Mondays are a great day to get ready for the week’s workouts.

·       Tuesday

Begin with walking for 30 minutes at a moderate pace in this eight-week program. Increase the length of your walk by 5 minutes per week. You should be able to increase your walking ability without discomfort or danger of injury if you take it slowly.

·       Wednesday

Rest or go for a walk. A frequent trend among runners is hard/easy. You work hard to exercise your muscles, then take a break to allow them to recuperate. You may wish to take today off, but if your walk yesterday was enjoyable, go ahead and walk again, regardless of distance.

·       Thursday

This is a repetition of the exercise routine from Tuesday. Begin with a 30-minute walk and gradually increase it by five minutes each week.

·       Friday

Another day of relaxation. You must ensure that your muscles are properly rested for a workout over greater distances on weekends.

·       Saturday

Saturday workouts are listed in kilometers instead of minutes. This will give you a sense of how much distance you can cover in a certain amount of time, as well as confidence in your ability to walk 10 kilometers.

·       Sunday

Go for a longer walk at least once a week without thinking about how much distance you cover or how long it takes you to cover it. Take a walk in the woods on unmarked routes, for example. At least once a week, most individuals should be able to walk for an hour or more without stopping, even if it means going slowly or halting to rest.

Week	Mon	Tue	Wed	Thu	Fri	Sat	Sun
1	Rest or walk	30 min walk	Rest or walk	30 min walk	Rest	4.8 km walk	45-90 min walk
2	Rest or walk	35 min walk	Rest or walk	35 min walk	Rest	5.9 km walk	55-90 min walk
3	Rest or walk	40 min walk	Rest or walk	40 min walk	Rest	6.4 km walk	65-90 min walk
4	Rest or walk	45 min walk	Rest or walk	45 min walk	Rest	7.3 km walk	75-90 min walk
5	Rest or walk	50 min walk	Rest or walk	50 min walk	Rest	8.1 km walk	80-90 min walk
6	Rest or walk	55 min walk	Rest or walk	55 min walk	Rest	8.9 km walk	85-90 min walk
7	Rest or walk	60 min walk	Rest or walk	60 min walk	Rest	9.7 km walk	90 min walk
8	Rest or walk	30 min walk	Rest or walk	30 min walk	Rest	Rest	10K Walk

10-Week Run/Walk 10K Training Plan For Beginners

This 10-week 10K training program is for novice runners and walkers who desire to compete in a 10K event (6.2 miles). This program will help you build up to running/walking for more than 60 minutes, even if you aren’t preparing for a specific race. The program assumes you can currently run/walk for 20 minutes at 1-minute intervals. Before beginning a new training program, go to your doctor and be approved for running if you haven’t had a recent physical.

10-Week 10K Run/Walk Training Workouts

Because your exercise instructions will be shown in run/walk intervals, this novice 10K training schedule is a 10-week run/walk program. The first number displayed will be the number of minutes to run, followed by the time to walk. 1/1, for example, denotes a one-minute run followed by a one-minute walk. The third digit indicates the number of sets you’ll be doing. It’s important to note that you don’t have to run on particular days. However, you should avoid running on consecutive days. On the days in between runs, it’s best to take a day off or do some cross-training. Cross-training can include anything other than running, such as walking, bicycling, swimming, strength training, or any other exercise you love. Warm-up with a 5-minute walk or some warm-up activities before each run. Complete your workout with a 5-minute cool-down walk and some moderate stretching.

·       Week 1

On each of your three running days throughout the first week of training, you’ll perform ten sets of 1-minute runs followed by 1-minute walks (for a total of 20 minutes).

Day 1: 1/1 x 10

Day 2: Rest

Day 3: 1/1 x 10

Day 4: Rest

Day 5: 1/1 x 10

Day 6: Rest

Day 7: 40-45 minutes cross-training

·       Week 2

The second week of your training plan is about gradually increasing the amount of run/walk intervals. One additional set will be performed on each of your running days.

Day 1: 1/1 x 11

Day 2: Rest

Day 3: 1/1 x 12

Day 4: Rest

Day 5: 1/1 x 13

Day 6: Rest

Day 7: 40-45 minutes cross-training

·       Week 3

The third week of your training is all about practicing consistency to build endurance, now that you’ve started to gain some fitness. Fifteen sets of 1-minute run/walk intervals will be performed.

Day 1: 1/1 x 15

Day 2: Rest

Day 3: 1/1 x 15

Day 4: Rest

Day 5: 1/1 x 15

Day 6: Rest

Day 7: 45 min cross-training

·       Week 4

It’s time to increase the length of time you spend running during each interval now that you’ve been training for a month. Week four consists of 10 sets of 2-minute runs and 1-minute walks.

Day 1: 2/1 x 10

Day 2: Rest

Day 3: 2/1 x 10

Day 4: Rest

Day 5: 2/1 x 10

Day 6: Rest

Day 7: 45 min cross-training

·       Week 5

Week five, at the midway point, ramps up the intensity by adding an extra cross-training exercise day. You’ll also get your first dosage of 14 repetitions of a 3-minute run followed by a 1-minute walk.

Day 1: 2/1 x 10

Day 2: Rest

Day 3: 3/1 x 10

Day 4: Rest

Day 5: 2/1 x 14

Day 6: 45 min cross-training

Day 7: 30 min cross-training

·       Week 6

Congratulations on completing more than half of your training program! On your running days in week six, your run/walk intervals will rise to 3-minute runs followed by 1-minute walks.

Day 1: 3/1 x 10

Day 2: Rest

Day 3: 3/1 x 8

Day 4: Rest

Day 5: 3/1 x 11

Day 6: 45 min cross-training

Day 7: 30 min cross-training

·       Week 7

You’re ready to increase the number of sets now that you’ve acquired enough practice with 3-minute running intervals. You’ll work up to 13 sets of 3-minute runs followed by 1-minute walks this week.

Day 1: 3/1 x 10

Day 2: Rest

Day 3: 3/1 x 8

Day 4: Rest

Day 5: 3/1 x 13

Day 6: 45 min cross-training

Day 7: 30 min cross-training

·       Week 8

You should be able to run for 45 minutes by the middle of the seventh week. Make sure to add strength training sessions in your cross-training to keep your endurance up.

Day 1: 3/1 x 10

Day 2: Rest

Day 3: 3/1 x 10

Day 4: Rest

Day 5: 3/1 x 15

Day 6: 45 min cross-training

Day 7: 30 min cross-training

·       Week 9

This is your most intense training week before your first 10K race the following week. Make sure you keep hydrated and eat enough to fuel your workouts.

Day 1: 3/1 x 10

Day 2: Rest

Day 3: 3/1 x 10

Day 4: Rest

Day 5: 3/1 x 17

Day 6: 45 min cross-training

Day 7: 30 min cross-training

·       Week 10

This week is your 10K! This week, you’ll take it easy to ensure that you’re well-rested for your big race. Best of luck!

Day 1: 2/1 x 10

Day 2: Rest

Day 3: 30 min cross-training

Day 4: Rest

Day 5: 3/1 x 5

Day 6: Rest

Day 7: Race Day!

8-Week 10K Training Plan For Beginners

This program is for beginner runners who are searching for a training program to help them prepare for a 10K race. Or for experienced runners searching for a simple program with a low number of weekly kilometers.

Related:

10K Beginners Training Workouts

You could probably run a half-dozen miles with very little training if you had a decent degree of fitness (due to participation in other sports). Running shorter events, such as a 5K or an 8K, may be an option. However, if you’re going to run a 10K race, you may as well do it correctly. An eight-week training plan to bring you to the finish line of a 10K is provided below.

Because of its moderate approach, the program is ideal for new runners, but it also appeals to seasoned runners. To participate in this 10K program, you should be in good health and have done some jogging or walking previously. If running 2.5 miles for your first workout on Tuesday of the first week feels too difficult, you should take a break before starting. If you have more than eight weeks until your 10K, switch to a less demanding (shorter) training program to improve your endurance. Although the terminologies used in the training plan are self-evident, allow me to explain what I mean.

·       Rest

The first word in the 10K Novice Program, as well as many of my other training regimens ranging from 5K to marathon distances, is “rest.” I recommend resting on Fridays before your weekend exercises and Mondays afterward. You can’t train effectively if you’re tired. Rest days should be taken seriously.

·       Running workouts

Don’t worry about how fast you run as a beginner; simply cover the distance–or roughly the distance advised each day. You should be able to run at a pace that permits you to talk with your training companions comfortably. You run three days a week in the 10K Novice plan: Tuesdays, Thursdays, and Sundays.

·       Cross-Training (CT)

This is labeled simply as “CT” on the program. Cross-training days are Wednesdays and Saturdays, including swimming, cycling, walking, cross-country skiing, snowshoeing, and other cardiovascular activities. But don’t overdo it with the cross-training. Days of cross-training should be easy.

·       Long Runs (LR)

The longer runs are scheduled for Sundays since you will most likely have more time on the weekends. If Sunday isn’t a good day for long runs, you may do them on Saturdays and cross-train on Sundays. What should your running speed be? Slow down. Don’t be scared to take a break and go for a walk. Simply go the distance.

·       Strength Training

Have you ever tried lifting before? If not, you might not want to begin a running program at the same time. Strength training is best done after a run on Tuesdays and Thursdays. Stretching is also necessary for keeping your muscles flexible.

·       Walking

Many runners neglect walking as an important form of exercise in their training. I don’t include walking sessions in the training program below but feel free to walk during your running workouts if you’re weary or need a break.

Week	Mon	Tue	Wed	Thu	Fri	Sat	Sun
1	Rest	4 km run	30 min CT	3.2 km run	Rest	40 min CT	4.8 km run
2	Rest	4 km run	30 min CT	3.2 km run	Rest	40 min CT	5.9 km run
3	Rest	4 km run	31 min CT	3.2 km run	Rest	50 min CT	6.4 km run
4	Rest	4.8 km run	32 min CT	3.2 km run	Rest	50 min CT	6.4 km run
5	Rest	4.8 km run	33 min CT	3.2 km run	Rest	60 min CT	7.3 km run
6	Rest	4.8 km run	34 min CT	3.2 km run	Rest	60 min CT	8.1 km run
7	Rest	4.8 km run	35 min CT	3.2 km run	Rest	60 min CT	8.9 km run
8	Rest	4.8 km run	36 min CT	3.2 km run	Rest	Rest	10K Run

8-Week 10K Training Plan For Advanced Beginners

This training program can be used by newer runners who are more advanced than beginner training schedules but find intermediate levels too challenging to get race-ready for a 10K (6.2-mile) road event in eight weeks. It’s ideal for you if you’ve already raced at least one 10K road race or have some running experience and are ready to race a 10K. It’s geared at runners who can easily run 3 miles and run four to five days per week. Beginners should generally prepare for a 5K (3.1 miles) road race or follow a beginner runner 10K training plan.

10K Advanced Beginners Training Workouts

To fit your schedule, you can alternate days. It’s OK to exchange a rest day for a run day if you prefer to train on Mondays or Fridays. To allow your body time to recuperate and create new muscle and energy systems, alternating your intense running workouts with a rest day or an easy day.

·       Mondays and Fridays

Rest days are Mondays and Fridays. Rest days are crucial to your healing and injury prevention efforts. During your rest days, your muscles grow and heal themselves. You won’t acquire much strength if you run every day, and you’ll increase your chance of injury. On some days, it’s also helpful to take a mental break from running. You can perform strength training on these days.

·       Tuesdays and Saturdays

These are days for running workouts. After warming up, run for the assigned mileage at a comfortable pace. For the Saturday long run, the mileage gradually climbs to prepare you for the 10K distance. The mileage for the seventh week is higher than the 10K distance to achieve a good finish.

·       Wednesdays

Participate in a fun cross-training (CT) activity. Another aerobic exercise (such as biking, elliptical training, or swimming) can be done for 45 to 50 minutes at a low to moderate intensity. Another cross-training exercise that might help you enhance your running performance and minimize your injury risk is strength training. Strength training sessions are advised two to three times per week for fitness, and they may be done on your CT or rest days. Yoga may be used as a complement to running to help you gain strength and flexibility.

·       Thursdays

Thursday’s “race pace” distances should be done at the same speed as your 10K event. If you’re not sure what pace to aim for, run at a rate you believe you’ll be able to maintain for 6.2 miles. Regular race pace runs can help you become more comfortable with how you feel at that speed as well as increase your fitness. It’ll be simpler for you to keep that pace on race day. This day can also be used for interval training, such as eight reps of 400 meters followed by 90 seconds of rest or six repeats of 800 meters followed by two minutes and 30 seconds of rest.

·       Sundays

Sundays are days for active recuperation. To assist loosen up your muscles, run at an easy (EZ) and comfortable speed. You can also walk or conduct a run/walk combo for the time allotted.

Modification of Training Workouts

Suppose your training is disrupted due to illness or vacation, attempt to pick up where you left off. If the break is more than a week, repeat the previous week’s routines before moving on. While you can utilize the treadmill for one session each week, road training for a road race is recommended. In comparison to running on a treadmill, your body will be exposed to various circumstances in the real world. One of your exercises each week should be done on the treadmill, but the others (particularly the high miles on Saturday) should be done outside. It’s a good idea to include hills in your workouts if the course of your 10K race contains them. Because uphill and downhill running work the muscles in different ways, your body will need to grow accustomed to both.

Week	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
1	Rest	3 miles	CT	2.5 miles race pace	Rest	3 miles	30 min. EZ
2	Rest	3 miles	CT	3 miles race pace	Rest	3.5 miles	35-40 min. EZ
3	Rest	3.5 miles	CT	3.5 miles race pace	Rest	4 miles	35-40 min. EZ
4	Rest	4 miles	CT	3.5 miles race pace	Rest	4.5 miles	40-45 min. EZ
5	Rest	4 miles	CT	3 miles race pace	Rest	5 miles	40-45 min. EZ
6	Rest	4 miles	CT	3.5 miles race pace	Rest	6 miles	40-45 min. EZ
7	Rest	4 miles	CT	3 miles race pace	Rest	7 miles	40-45 min. EZ
8	Rest	3 miles	CT or Rest	3 miles	Rest	Rest	10K Race

8-Week 10K Training Plan For Intermediate Runners

This is the Intermediate 10K Training Program, which is designed for runners looking to improve their times. What makes a runner Intermediate? You should run five to six times each week, averaging 15 to 25 miles per week. You should have run at least a half-dozen events between the 5K and the Half-Marathon lengths. With that in mind, you’ll need a somewhat more complex timetable to progress.

10K Intermediate Training Workouts

You’ll need a more complex timetable to make progress. If that doesn’t seem like you, one of my beginners training programs may be a better fit. For a 10K race, this Intermediate program counts down from Week 1 to Week 8 (race week). The words used in the training chart below are explained below.

·       Runs

Mondays, Tuesdays, and Thursdays’ 3-6 mile runs are meant to be done at a leisurely pace. If you’re using a heart monitor, set it to 65 to 75 percent of maximum. To put it another way, take it easy.

·       Rest

Rest is an essential component of your training. In the Intermediate curriculum, Friday is always a day of relaxation. Be honest with yourself about your exhaustion level, and don’t feel bad if you decide to take an extra day off. (Monday is your best bet.) During the two racing weekends, I took an extra day off.

·       Speedwork

You must train at a fast speed to race at a fast pace. Interval training with 400-meter repetitions (repeats) every other week alternates with tempo runs on the program. Run the 400s at a speed that would be appropriate for a 5K event. Between each repetition, take a walk or jog. It’s best to do this exercise on a 400-meter track, but you can also do it on the road or trails by running hard for about the same amount of time as you would on the track.

·       Tempo Runs

A continuous tempo run with an increase in the middle to near race speed is known as a tempo run. Tempo runs are scheduled every other Wednesday in this program, with interval training on the track in between. A 30- to 40-minute tempo run would start with 10-15 minutes of easy running, progress to 10-20 minutes in the middle, and finish with 5-10 minutes of easy running. The increase in speed should be gradual rather than abrupt. Tempo runs may be done virtually anywhere, including on the road, trails, and even a track.

·       Warm-up

Not just before the race, but also before your speed exercises, you should warm-up. Jog for a mile or two, then stretch for 5-10 minutes before running some easy strides (100 meters at near race pace). After that, perform half of the warm-up to cool down.

·       Cross-Training

What type of cross-training is most effective for runners training for a 10K race? Swimming, cycling, walking, and other kinds of aerobic training, as well as a mix of the two, might be used (best done after easy runs). Your choice of cross-training is based on your particular preferences. Cross-training days should be seen as easy days to enable you to recuperate from the rigorous running you’ve done the rest of the week.

·       Long Runs

If you’re a seasoned runner, you presumably already go for a long run on weekends. As the event day approaches, this timetable predicts a small increase in the distance: from 4 to 8 kilometers. Don’t get too caught up in completing these workouts as quickly as possible. Maintain a conversational pace when running.

Week	Mon	Tue	Wed	Thu	Fri	Sat	Sun
1	4.8 km run	4.8 km run	35 min tempo run	4.8 km run	Rest	60 min CT	6.4 km run
2	4.8 km run	5.9 km run	8 x 400 5K pace	6.4 km run	Rest	60 min CT	8.1 km run
3	4.8 km run	6.4 km run	40 min tempo run	4.8 km run	Rest	60 min CT	9.7 km run
4	4.8 km run	7.3 km run	9 x 400 5K pace	6.4 km run	Rest	Rest	5K Race
5	4.8 km run	8.1 km run	45 min tempo run	4.8 km run	Rest	60 min CT	9.7 km run
6	4.8 km run	8.9 km run	10 x 400 5K pace	6.4 km run	Rest	60 min CT	11.3 km run
7	4.8 km run	9.7 km run	50 min tempo run	6.4 km run	Rest	60 min CT	12.9 km run
8	4.8 km run	4.8 km run	5 x 400 5K pace	1.6-4.8 km run	Rest	Rest	10K Race

8-Week 10K Training Plan For Advanced Runners

Individuals who compete in races up to 10K or longer regularly and wish to improve their times. You should be able to run 30 to 60 minutes five to seven days a week and have a basic grasp of speedwork. Use this eight-week training plan if you’re an expert runner looking to improve your 10K (6.2 miles) race performance. You should be able to comfortably run at least 10 miles and run five days a week to follow this 10K training plan. If this plan appears to be too difficult for you, consider the intermediate 10K plan.

10K Advanced Training Workouts

This training plan plays a vital part in each workout. Use this guide to learn more about the different workouts and how they fit into the overall plan.

·       Runs

Mondays, Thursdays, and Fridays’ 3-6 mile runs are meant to be done at a leisurely pace. If you use a heart monitor, your heart rate should be between 65 and 75 percent of the maximum.

·       Rest

​Rest is an essential component of your training. On Fridays, you have the option of relaxing or going for a quick 3-mile run. Be honest with yourself about your exhaustion level, and don’t feel bad about taking a day off. Consider taking a day off before and/or after the event to recover.

·       Tempo Runs (TR)

A continuous tempo run with an increase in the middle to approach 10K race speed is known as a tempo run. Tuesdays are designated for tempo runs in this program. A 30- to 40-minute Tempo Run would begin with 10-15 minutes of easy running, then progressively accelerate, peaking for 3-5 minutes in the middle, and ending with 5-10 minutes of easy running. The increase in speed should be gradual rather than abrupt. Tempo runs may be done virtually anywhere, including on the road, trails, and even a track.

·       Speedwork

​You must train at a fast speed to race at a fast pace. Interval training, in which you alternate rapidly running with jogging or walking, is an extremely effective speedwork technique. Week 1 begins with a workout of 6 × 400 meters and concludes with 12 x 400 meters in Week 7. Run the 400s at a speed that would be appropriate for a mile or 1500-meter event. Between each repetition, take a walk or jog. Interval training is best done on a track, but it may also be done on a treadmill, on the road, or trails by running hard for about the same amount of time as a 400-meter dash.

·       Warm-up

​Not just before the race, but also before your speed exercises, you should warm-up. I usually jog a mile or two, then rest and stretch for 5-10 minutes before running some easy strides (100 meters at near race pace). After that, I generally cooldown by repeating half of the warm-up.

·       Strength Training

Strength exercises should be added two or three times per week. The best time to do it is after a little workout. Lightweights and high reps are usually my recommendations, but you must discover a regimen that works for you. Don’t forget to stretch as well.

·       Pace

​This is the speed at which you plan to complete the 10K. Saturday sessions involve some race-pace running. Start and finish slowly, as if you were doing tempo runs. I prescribe the overall distance of the run, as well as the estimated amount of that distance that should be run at race speed, in the schedules that follow. As a result, “5 total/3 pace” indicates that three miles of a 5-mile run should be completed at your 10K race pace.

·       Race

As an accomplished runner, at least a few test races can help you fine-tune your fitness. As a result, for Weeks 4 and 6, I’ve arranged a 5K and an 8K race. Use whatever convenient races are available if you can’t locate events at those exact lengths in your region. If required, juggle days and weeks. If it fails, you may always conduct a time trial at the recommended distance.

·       Long Runs

The distance of the long run rises from 6 to 10 miles. Except on days when a 3/1 workout is required, run at a comfortable, conversational pace. A “3/1” exercise is one in which you run at a comfortable pace for the first three-quarters of the course, then accelerate to near race speed for the last quarter. If Sunday isn’t convenient for your long runs, you may do them on Saturday–or any other day of the week–instead.

Week	Mon	Tue	Wed	Thu	Fri	Sat	Sun
1	3 mi run	30 min TR	6 x 400 at mile pace	3 mi run	Rest or 3 mi run	5 mi total, 2 mi pace	6 mi run
2	3 mi run	40 min TR	7 x 400 at mile pace	4 mi run	Rest or 3 mi run	5 mi total, 2 mi pace	7 mi run
3	3 mi run	50 min TR	8 x 400 at mile pace	5 mi run	Rest or 3 mi run	5 mi total, 3 mi pace	8 mi run (3/1)
4	3 mi run	30 min TR	9 x 400 at mile pace	3 mi run	Rest or 3 mi run	Rest	5K Race
5	3 mi run	50 min TR	10 x 400 at mile pace	6 mi run	Rest or 3 mi run	6 mi total, 3 mi pace	8 mi run (3/1)
6	3 mi run	30 min TR	11 x 400 at mile pace	3 mi run	Rest or 3 mi run	Rest	8K Race
7	3 mi run	60 min TR	12 x 400 at mile pace	6 mi run	Rest or 3 mi run	6 mi total, 3 mi pace	10 mi run (3/1)
8	3 mi run	30 min TR	6 x 400 at mile pace	3 mi run	Rest or 1-3 mi run	Rest	10K Race

How to Train for a 10K Race in Just 4 Weeks?

If you’ve signed up for a 10K (6.2 miles) race but haven’t begun training, you may still get into racing conditions if you set your mind to it. It is feasible to be race-ready in as little as four weeks by building a roster of rotating programs with regular training and rest days. The key is to increase endurance and strength while avoiding overtraining, which is frequently easier said than done. Whether you’re a novice, intermediate, or expert runner, it’s critical to stick to the recommended training plan. This does not preclude you from running longer or adding additional runs to your weekly routine. Simply avoid pushing your body to its limits, since this will not only set you back physically but will also put you in danger.

4-Weeks 10K Training Workouts

Regardless of whether you are a novice or a seasoned racer, the basic training schedule will include one of three programs:

·       Cross-training (CT) and Rest days

On non-running days, you can either rest or engage in low-impact CT activities like bicycling, swimming, or yoga. The decision is primarily based on how your body reacts to the exercise. Two to three times each week, as part of the CT program, aim to include a strengthening session.

·       Easy Runs (ER)

These are short runs of no more than three miles, and they are done at a relaxed, conversational pace.

·       Long Runs (LR)

Long runs of more than 3 miles are meant to improve your stamina. Run at a pace that allows you to breathe and talk in whole phrases comfortably. To attain their ideal 10K race speed, intermediate and experienced runners must include extra training regimens that I’ve mentioned next.

·       Interval Workouts

Run at your fastest 10K race speed for 10 minutes, then recover for 2 minutes. Consider the following scenario: Run 400 meters at your 10K goal speed with 2 minutes rest (repeat 8 times) or 800 meters at your 10K goal pace with 2 minutes rest (repeat 8 times) (repeat 6 times). 1 mile of easy running to begin and end these exercises.

·       Hill repeats (HR)

At your 10K effort speed, run up a hill for 200 to 400 meters. Run down the slope at a leisurely speed to recover. By the time you begin your second repeat, your breathing should not be laborious.

·       Tempo runs (TR)

Develop your anaerobic threshold (AT), which is essential for racing at high speed. Start with 10 minutes of easy running, then run for 20 to 25 minutes at a speed that is 10 seconds per mile slower than your 10K race pace. Finish with a ten-minute run at a moderate speed to cool off.

4-Week 10K Training Plan For Beginners

This plan is designed for beginners, but it is not suitable for those who have never run before or who have been inactive for more than three months. The 4-week plan should only be utilized if you can already run 3 miles comfortably. If not, look for a program that can help you get up to speed for a 1- or 2-mile run.

·       Week 1

Day 1: 30 minutes CT or rest

Day 2: 2 miles ER

Day 3: 30 minutes CT or rest

Day 4: 2 miles ER

Day 5: Rest

Day 6: 3 miles LR

Day 7: 2-mile brisk walk or rest

·       Week 2

Day 1: 30 minutes CT or rest

Day 2: 2.5 miles ER

Day 3: 30 minutes CT or rest

Day 4: 2.5 miles ER

Day 5: Rest

Day 6: 4 miles LR

Day 7: 2-mile brisk walk or rest

·       Week 3

Day 1: 30 minutes CT or rest

Day 2: 3 miles ER

Day 3: 30 minutes CT or rest

Day 4: 3 miles ER

Day 5: Rest

Day 6: 5 miles LR

Day 7: 2-mile brisk walk or rest

·       Week 4

Day 1: 3 miles ER

Day 2: 30 minutes CT or rest

Day 3: 3 miles ER

Day 4: Rest

Day 5: 2 miles ER

Day 6: Rest

Day 7: Race day

4-Week 10K Training Plan For Intermediate Runners

This four-week training program is for runners who have completed a 10K race before and want to improve their time. To begin this program, you should be able to run up to 5 kilometers easily.

·       Week 1

Day 1: 40 minutes CT or rest

Day 2: 20 minutes TR plus 2 HR

Day 3: 30 minutes CT or rest

Day 4: three 4-minute intervals at a 10K pace

Day 5: Rest

Day 6: 5 miles LR

Day 7: 3 miles ER

·       Week 2

Day 1: 40 minutes CT or rest

Day 2: 30 minutes TR plus 3 HR

Day 3: 25 minutes CT or rest

Day 4: three 4-minute intervals at a 10K pace

Day 5: Rest

Day 6: 7 miles LR

Day 7: 3 miles ER

·       Week 3

Day 1: 40 minutes CT or rest

Day 2: 25 minutes TR plus 3 HR

Day 3: 30 minutes CT or rest

Day 4: three 4-minute intervals at a 10K pace

Day 5: Rest

Day 6: 6 miles LR

Day 7: 3 miles ER

·       Week 4

Day 1: 30 minutes CT

Day 2: Rest

Day 3: 20 minutes TR

Day 4: Rest

Day 5: 2 to 3 miles ER

Day 6: Rest

Day 7: Race Day

4-Week 10K Training Plan For Advanced Runners

This four-week training program is for experienced racers who can easily run up to 6 miles.

·       Week 1

Day 1: 40 minutes CT or rest

Day 2: 25 minutes TR plus 2 HR

Day 3: 30 minutes CT or rest

Day 4: three 5-minute intervals at a 10K pace

Day 5: Rest

Day 6: 7 miles LR

Day 7: 4 miles ER

·       Week 2

Day 1: 40 minutes CT or rest

Day 2: 30 minutes TR plus 3 HR

Day 3: 40 minutes CT or rest

Day 4: four 5-minute intervals at a 10K pace

Day 5: Rest

Day 6: 8 miles LR

Day 7: 4 miles ER

·       Week 3

Day 1: 40 minutes CT or rest

Day 2: 25 minutes TR plus 3 HR

Day 3: 40 minutes CT or rest

Day 4: three 5-minute intervals at a 10K pace

Day 5: Rest

Day 6: 7 miles LR

Day 7: 3 miles ER

·       Week 4

Day 1: 30 minutes CT

Day 2: Rest

Day 3: 20 minutes TR

Day 4: Rest

Day 5: 2 to 3 miles ER

Day 6: Rest

Day 7: Race Day

How to Train for a 10K Race in Just 2 Weeks?

Two weeks puts you in a sort of limbo – you can’t expect to improve much in that period, but you can perform some valuable training sessions to be ready for the race. If you’re a beginner runner, it should help you learn to run more efficiently and economically. Regular runners can take advantage of the fortnight to fine-tune their fitness and practice running at a 10K pace.

2-Week 10K Training Plan Running 3,4 Days

If your 10K event is two weeks away, stick to this schedule and run 3-4 times each week to prepare your body. This 14-day training plan will teach you how to run effectively and get the most out of your legs on any given day if you’re a beginner runner. Use this training plan to fine-tune your fitness for the distance if you’re a frequent runner. The regimen is divided between days of relaxation and days of running. Speed runs, fartlek runs and relaxed running will all be on the agenda.

·       Week 1

Day 1: Rest    

Day 2: 2M warm-up, then 5-6 x 3 mins with 2-min recoveries, then 2M cool-down           

Day 3: Rest    

Day 4: Rest or 40-45 min fartlek with plenty of variety      

Day 5: Rest    

Day 6: 2M easy; then either 2M fast or 6 x 400m with 90-sec recoveries; then 2M easy    

Day 7: 70-75 mins easy​

·       Week 2

Day 1: Rest    

Day 2: 2M warm-up, then 5-6 x 2 mins with 90-sec recoveries, then 2M cool-down           

Day 3: Rest    

Day 4: 2M easy then 1M fast

Day 5: Rest    

Day 6: Rest or 4M easy with a few strides   

Day 7: Race

2-Week 10K Training Plan Running 5,6 Days

If your 10K event is two weeks away, stick to this schedule and run 5-6 times each week to prepare your body. This 14-day training plan will teach you how to run effectively and get the most out of your legs on any given day if you’re a beginner runner. Use this training plan to fine-tune your fitness for the distance if you’re a frequent runner. The regimen is divided between days of relaxation and days of running. Speed runs, fartlek runs and relaxed running will all be on the agenda.

·       Week 1

Day 1: Rest or 4-6M easy     

Day 2: 2M warm-up, then 8-12 x 400m with 200m jog recoveries, then 2M cool-down  

Day 3: 40-50 mins relaxed, with strides       

Day 4: 40-60 mins fartlek     

Day 5: Rest    

Day 6: 2M easy, then 4 x 1M with 3-min recoveries, then 2M easy

Day 7: 70-90 mins easy​

·       Week 2

Day 1: Rest or 4-6M easy     

Day 2: 2M warm-up, then 6-8 x 500m with 300m jog recoveries, then 2M cool-down           

Day 3: 40-50 mins relaxed, with strides       

Day 4: 35-50 mins short-effort, low-intensity fartlek

Day 5: Rest    

Day 6: 3-5M easy, with a few strides           

Day 7: Race

A Word From Long Distance Running

If you want to run a 10K, you should select a training plan based on your fitness level and running experience. This way, you’ll be able to avoid damage while still having fun. If you’re a beginning runner, it’s simpler and safer to start with a 5K and work your way up to the 10K distance after you’ve gained confidence.