Whether you’re a seasoned runner looking to achieve a new personal best, or you’ve set yourself a new year’s resolution to run your very first marathon, a 10K race is one that requires proper planning and preparation.
A 10K race will require you to run just over 6 miles, so you’ll need to make sure that you’ve effectively built up your stamina before the big day so that you achieve that goal.
Not quite there yet? No problem - we’re here to help you get ready!
Below, you’ll find an easy to follow 6-week training plan that runners of all levels can use.
If you follow it correctly and carry it out within the 6-week time frame, you’ll be prepared and ready to tackle your first 10K or tick off a new personal best. Let’s jump in!
What will the 10K consist of?
Before we talk you through the 6-week plan, we think that it’s a good idea to first discuss what the 10K run will actually entail.
Depending on the course, you’ll likely find yourself taking over half an hour to complete the run, with many beginners hitting around the 45-minute mark.
In addition to this, it’s also worth being aware that for the majority of the run, you’ll be relying on around 90% of your aerobic energy, which is where your body generates energy via the oxygen present in your blood.
It will sustain you throughout the run, with the general notion being that a lot of energy will be released over a longer period of time.
This means that, for the remaining 10%, you’ll be relying on your anaerobic energy production, which is where your body will break down glucose without using oxygen.
As anaerobic energy is based on the notion of a lot of energy being used up in a short period of time, you’ll likely access this energy during moments that you need more intensity, such as towards the end of the run when you see the finish line.
How do I prepare for the 10K?
To effectively prepare yourself for the 10K run, you’ll need to dedicate time to practicing endurance work in order to build your aerobic system’s capacity.
Regardless of whether you’re a beginner or not, the very best way to do this is through periods of long-running.
Like we mentioned above, though aerobic energy is generally deemed to be ‘slow release’ energy, it will lay the foundation for your race, allowing you to be more consistent and on your tip-top form.
Below, you’ll find our 6-week training schedule. We have put a heavy emphasis on long-running periods, which you’ll see consistently scattered throughout the schedule.
You’ll also notice that we dedicated days for cross-training, which we’ll leave up to you as to what those days will consist of.
Cross-training can be all types of different strength training exercises, such as swimming or cycling, it’s entirely up to you and what feels right for your body.
In addition to runs and cross-training, you’ll also find that we’ve incorporated hill running into the final weeks.
If you own a treadmill, you can pop it onto an incline in order to really push your aerobic system.
Similarly, if you plan on running in your local area, we recommend incorporating a few hill climbs on the specified days to really prepare your aerobic capacity.
Week 1
Monday: 2-mile run
Tuesday: Rest
Wednesday: Cross-training
Thursday: 3-mile run
Friday: Rest day
Saturday: 3-mile run
Sunday: Rest
Week 2
Monday: 2-mile run
Tuesday: Rest
Wednesday: Cross-training
Thursday: 3-mile run
Friday: Rest
Saturday: 4-mile run
Sunday: Rest or cross-training
Week 3
Monday: 3-mile run
Tuesday: Rest day
Wednesday: Cross-training
Thursday: 3-mile run
Friday: Rest
Saturday: 4-mile run
Sunday: Rest or cross-training
Week 4
Monday: 3-mile run
Tuesday: Rest day
Wednesday: Cross-training
Thursday: 3-mile run with hills
Friday: Rest day
Saturday: 5-mile run
Sunday: Rest day or cross-training
Week 5
Monday: 4-mile run
Tuesday: Rest day
Wednesday: Cross-training
Thursday: 3-mile run with hills
Friday: Rest day
Saturday: 5-mile run
Sunday: Rest day or cross-training
Week 6
Monday: 3-mile run
Tuesday: Rest day
Wednesday: 3-mile run
Thursday: Rest day or light cross-training
Friday: Rest day
Saturday: Rest day
Sunday: Race day
Final Words
So, there you have it! We hope that this guide has been helpful to you.
Make sure to make a note of the schedule or bookmark this page so that you always know where it is.
Remember, it’s important to allow your body to recover throughout the 6-week process, so don’t forget to listen to your body and make sure that you’re taking rest days.
Good luck!
Suzie here, the oldest and wisest of the two! I am a married mother with two small children and a cheeky cat, Milo. I started running after Ihad my second child as a way to shift some baby weight. At first, I hated it. No, I would have to drag myself down the street, moaning under my breath. It took a while, but the love of running came.
Now I can chase after my children and feel fitter and healthier than ever before! But while I was searching for new trainers or a good running route, many reviews and sites seemed tailored to men. Not only did it annoy me, but it made me wonder, is there a gap in the market?
I wanted to create a safe space online that was inclusive to everyone, so I convinced fitness fanatic, Lizzie to join me and create Psycho Wyco to empower others to feel comfortable and confident about running.
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