10K Training Schedule

How Many Miles is 10K

In this article I'll explain how many miles is 10k and also the 5k distance. I'll also go on to explain the best way of training to able to run 10k in a good time and then I'll finish by giving you a few tips for how to approach the race day itself.


But firstly how many miles is 10k?

10 kilometres is equal to 6.2 miles, the 5k distance is half that at 3.1 miles.

A regular runner will complete a 10k in under an hour, a very good one would hope to finish in less than 50 minutes.

With the 10k distance you'll find you need a much better level of fitness than that for a 5K, although I'm certainly not trashing the 5k distance, but running a 10k requires a whole new set of skills. You'll be running double the distance of a 5k, which means you'll need double the stamina and double the mental toughness and your training should reflect this as well.


Due to the longer duration of the race, you'll need to also need to increase the distances that you run for in training. Your preparation has to mirror your actual race day distance. So a 5k runner really only needs to practice running for distances of 3 - 3.5 miles and running for approximately 30 - 40 minutes, whereas a 10k runner will need to factor longer training times of between 6 - 6.5 miles or an hour to an hour and a half.

Obviously not to begin with. If you haven't yet run a 5k then that's your first challenge. Once you can comfortably manage this then you should progress on to the next logical step... a 10k.

Start your training off gradually but push yourself slightly out of your comfort zone each time you run. By training this way consistently, you really won't care how many miles is 10k because you'll be fully prepared.

As with any running, the ideal training volume would be 3 times a week with plenty of rest. Any less than this and you will struggle to make the progress you want and anymore and it's likely that you could start picking up niggles or injuries.

If you make it through to race day in one piece and have the fitness and stamina built in to your legs, heart and lungs then you should be fine.

Just don't do ANYTHING different on race day before you run. Follow the same routine you normally do before running. Don't try a new supplement, food or wear in a new pair of running shoes etc, keep to the same preparation you always follow.

During the race, don't increase your pace at the start when the adrenaline and excitement of race day gets the better of many. If you rush off under a burst of speed, you could pay for it later in the race and unfortunately a 10k is not the kind of distance where you'll be able to keep going if you're tired early on.

It is far better to keep something in the tank and gradually increase the speed as the race progresses, this way you're in charge.

Well there you have the quick answer to how many miles is 10k... it's 6.2.

Good luck if you decide to take it on.

Comments (0) Trackbacks (0)

No comments yet.


Leave a comment

(required)

Trackbacks are disabled.