10K Training Schedule

How To Train For A 10K Race

This article is all about how to train for a 10k race.


The 10K is a bit of middle distance race when compared to the shorter and more easily accessible 5k and the longer and more arduous half marathon.

It sits happily in between the two, almost a bridge between the average recreational runner and the more accomplished and fitter sporting enthusiasts.

The 10k is a more challenging endeavour in comparison to the 5k.

A 5k could be completed by a beginner in as little as 6 weeks and a fit person with some running experience might almost be able to complete a race without any specific training whatsoever. The same cannot be said for the 10k.

A half marathon on the other hand will need to approached with a far more serious attitude than even the 10k, as this is getting down to roots of the most serious of runners.

So on now to the question of how to train for a 10k?

Well as I've already mentioned, your first task will be to run a 5k first and so train up to that to begin with. You need to set yourself a realistic timeframe which allows you to make slow but steady progress. A step at a time is the key here.


If you're a complete beginner then you need to start somewhere and this will depend on 2 things...

  • Your current level of fitness
  • Your body weight

The reason why these are crucial factors is that you may be able to do more if you are a fitter and lighter individual as aside from the obvious point of you generally being fitter, you will also be hindered by joint pain and potential injury if you are a little overweight.

If you're a complete beginner new any kind of exercise or an active person that is a little over weight my strong advice is to start very gently. Don't even consider running or jogging for a couple of weeks. Instead begin by walking in week one and then power walking in week 2.

You'll quickly build up the fitness to be able to run chunks of your session, before finally attempting to complete the whole route at a running pace.

At first try to get out consistently at least 3 times a week, more if you're only walking. As your training progresses, you should limit your running days to only 3 each week with at least one days rest in between.

If you can change your diet so that you also lose a little weight this will also be a benefit to your training because you won't have as much weight to carry around and there will also be less stress on the joints.

As your training progresses it will also be a good idea to try some other types of aerobic activity such as cycling, swimming or rowing. This is good because you will still be strengthening the cardiovascular system and improving the endurance of the leg muscles and you will also be doing it without places extra stress on your joints which you can do if you simply repeat the same type of exercise again and again.

There is no exact way to answer the question of how to train for a 10k, but the guidelines here will help to get you started and progressing nicely.

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