Training for a 10K

This is a very popular distance. It does not take too long to get into shape for a 10k race making it more accessible to many people, but 10ks are also used as training runs for longer distances such as a half marathon.

Training routines for this distance (in fact for any distance) really come down to how much time you have available to put in each week, how many weeks in advance you are starting your training, and what level you are already at. If you are novice starting with no previous training, obviously its going to take you longer. For experienced runners just ramping up for a race, you have a base of fitness to build on.

8 weeks is a decent preparation period for this event. If you are already running, this is long enough to really see a significant performance improvement. If you’re new to running, it is long enough build up a base of fitness and make sure you enjoy the race. Essentially the schedule should build from 3 mile runs (obviously experienced runners will be doing more than this) to 7-8 mile runs in the weeks close to the event. If you have decided you only have time for 3 runs per week, use two for distance work and use the third as shorter, but faster and include some fartleks. You may decide to incorporate some 400ms on a track if this is practical.

In the final week avoid running 3-4 days before the race. Just use this time for stretching off, and making sure you are well rested. You last run before stopping until the race should be an easy 3-4 miles. Nothing to strenuous.