Training schedule for 10KM running

Eight-week 10K training plans Three-times-a-week runners should build up to a regular 20-25 weekly miles; five-times-a-week runners to 35-40 miles; and those training 6-7 times a week to 45-50 miles.

How long does it take to train to run 10km?

10K Training Overview

Novice runners who have never done a 10K before should plan to train anywhere from eight to 10 weeks, depending on their fitness starting point. You should be committed to running or working out three to four days per week.

How do I train for a 10km run?

How to Train for a 10K: 9 Key Steps

  1. Build Your Mileage Gradually. Don’t sign up for a 10K and then head out on a 6.2-mile run. …
  2. Mix Up Your Training. …
  3. Cross train. …
  4. Hit the Gym. …
  5. Stretch With Yoga: Introducing The Couch Pose. …
  6. Don’t Be Afraid Of The Track. …
  7. Fuel Your Body Properly. …
  8. Trust Your Training.

What is a good running training schedule?

You should be running at least four to five days a week and are able to run at least 5 miles. 4-Week Advanced 5K Training Schedule: This four-week 5K schedule is for experienced runners who are running at least five days a week and are able to run at least 6 miles.

When should I start training for a 10K?

Training for any race depends on a bunch of personal factors: where you’re starting from in terms of fitness level, how much time you have to train per week, and what your goal is. Some people could be 10K-ready in a little as six weeks, others might take three months.

What is a good 10k time by age?

Below are the averages reported by RunRepeat in 2019 that you can use as signposts to determine roughly where you should be when starting out and what times you can strive to meet (2).
Average finish times by age.

Age Men Women
20–24 51:40 59:50
25–29 53:31 1:02:25
30–34 54:21 1:02:31
35–39 54:27 1:02:19

How do I go from 5K to 10k?

How to make the transition from 5K to 10K in eight simple steps

  1. Build up your distance gradually. …
  2. Take rest days. …
  3. Cross-train. …
  4. Stretch. …
  5. Do one long run a week. …
  6. Do a threshold session once a week. …
  7. Set yourself a goal. …
  8. Stick your training plan on the fridge.
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Can I train for a 10k in 2 months?

Beginners– Training for a 10k Run (2-4 month Programme)*

*To train for a 10k run you should already be able to run for around 20-30 minutes (2-3 miles) without stopping and can therefore use the following 2 month programme to build up to 10k.

Can I run 10km in 4 weeks?

If you signed up for a 10K race (6.2 miles) and haven’t started training yet, you can still get into racing shape if you put your mind to it. By establishing a roster of rotating programs—with regular training and rest days—it is possible to be race-ready in as little as 4 weeks.

How should a beginner run 10k?

10 key tips on how to run a 10K

  1. First-timers: build mileage slowly. …
  2. Experienced runners: work one in. …
  3. Vary your workouts. …
  4. Start with a warm-up. …
  5. Hit the track. …
  6. Change your pace. …
  7. Do some strength training. …
  8. Simulate the race.

What is a decent 10k time?

What is a good 10k time? A good 10k time is 49:43 , according to Running Level which calculates race finish times by age and ability. This number is based on the average 10k time across all ages and genders worldwide. A 10k time under 50 minutes averages about 8 minutes a mile.

How do I run a 10k in 8 weeks?

This 8 week 10k training schedule includes 4 days per week of running – two easy runs, one long run, and one (optional) recovery run.
What is the schedule like?

  1. Monday – Rest.
  2. Tues – Easy Run.
  3. Weds – Cross Train (optional)
  4. Thurs – Easy Run.
  5. Fri – Rest.
  6. Sat – Long Run.
  7. Sun – Recovery Run (optional)

Can I train for a 10k in 6 weeks?

A 10K is 6.2 miles. If you can currently run or run and walk a 5K, you can train to run a strong 10K in six weeks. This training schedule includes three running days per week, one or two runner-specific strength training days, and of course, rest days.

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How long does it take to do Couch to 10K?

How long does it take to complete Couch to 10K? Most people can go from couch to 10k in 2 to 4 months.

How many miles a week should I run to train for a 10K?

It will drive the aerobic foundation of training and despite being only 6.2 miles in distance, aerobic fitness is extremely important to a 10k. I recommend beginning runners use a base of 20-30 miles per week. Advanced runners may be closer to 50-60 miles per week.

Can I train for 10K in 8 weeks?

You can really see your 10K fitness rocket over a preparation period of eight weeks. As with the four-week schedules, it’s important that you’re flexible in your approach.

Can I train for a 10K in 3 months?

And yes, in just three to four months. Even if you’re a complete beginner with no previous running experience, that period of time is all you need to get prepared for a 10K distance–as long as you’re following the right training program.

What is a good 5K time?

Factors such as age, sex, and fitness level can influence your 5K time. Many runners complete a 5K in 30 to 40 minutes, and many runners are satisfied with their time if it’s around this benchmark. The average walker finishes a 5K in 45 to 60 minutes.

How do I run a 45 minute 10K?

TARGET RACE PACE 07:15 PER MILE / 04:30 PER KM FOR A 45 MINUTE 10K. Successfully running a 45 minute 10k means you will need to be capable of running at a sustained pace of 07:15 for each of the 6.1miles. That is 4min 30sec per km.

How do I improve my 10k pace?


  1. Increase your weekly mileage by 10-20 percent.
  2. Spend more time training at threshold pace.
  3. Build your speed and running economy with intervals.
  4. Practise your goal race pace.
  5. Do a long run each week to build stamina.
  6. Pick a racing environment that suits your mindset.
  7. Think about the terrain.

How can I improve my 10k pace?

Here are a few tips for gearing up to run a fast 10K:

  1. Incorporate specific speed work: Interval training is key when trying to increase your speed over 10K. …
  2. Example workouts: …
  3. Maintain endurance: …
  4. Understand pacing: …
  5. Avoid overtraining: …
  6. Pick a potential PB course: …
  7. Taper, taper, taper:
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Is a 49 minute 10k good?

On average, casual runners are usually able to finish a 10k race in 50 to 70 minutes. The median time it takes a person to run a 10k is between 56 and 64 minutes. Someone who is an avid runner in excellent health could expect to finish a 10k in about 43 to 50 minutes.

What does running 10K do to your body?

Running 10k at least twice a week can boost your immune system and help keep you free of bugs, unlike running a half marathon or marathon distance when you need to watch what you eat and be careful not to put too much strain on your body. ?

What is the fastest 5k time?


The official world records in the 5000 metres are held by Joshua Cheptegei with 12:35.36 for men and Letesenbet Gidey with 14:06.62 for women. The first world record in the men’s 5000 m was recognized by World Athletics (formerly called the International Association of Athletics Federations, or IAAF) in 1912.

What should I eat before 10K run?

Good examples include cereal, porridge and jam/honey, toast and jam, or cereal bars with yogurt and fruit. This is to help top up your muscle glycogen levels, which is the stored energy in your muscles and liver. 4. Aim to drink at least 500ml of fluid from waking to the start of the race.

Should I eat a banana before running?

Eating a banana before running or doing sport is almost always a good idea. They are well known for being an excellent source of energy. They aid digestion, they’re good for your skin and they’re good for blood pressure.

Do I need to hydrate during a 10K?

During runs

Only water is necessary during 5k and 10k events. Drink 4oz every 15 minutes.