10K Running Program

10K is 6.2 miles and is a popular race for beginning competitive runners.  If you have completed at least one 5K (3.1 miles) race, you are well on your way to begin training for the 10K running program.  Most 10K programs are for 8-12 weeks and all incorporate the same principles of warm-up/cool-down, work days/rest days, gradual increase in distance, and speed and strength training.   If you haven’t seen a doctor lately, get a checkup to make sure you are healthy enough to compete. 

Below is a simple 8 week program designed for a runner who has finished a 5K race or runs at least 10 miles/week. 

Schedule notes:

Mondays and Fridays are Rest days.  Rest days help your muscles recover and help you avoid overtraining injuries.  If you like to run every day without any days off, you will not see much improvement in your stamina, speed or strength.

Tuesdays and Thursdays:  Running workout days.  Your goal is to run at a conversational pace for the miles designated.  If you are still going strong in the last mile,  incorporate some speed to train for your 10K race pace.

Saturdays:  Warm-up, then run for your longest distance of the week.  Keep the pace comfortable.  This will increase your confidence in running longer distances.  If you are not on a track, use mapmyrun.com to figure out your mileage or drive your route in a car and check the odometer. 

Wednesdays:  Cross train (CT) with a no-impact exercise like the elliptical, swimming or biking for 30-40 minutes.  If you are sore or feeling tired, take a rest day.

Sundays:  Active recovery day.  Jog or run/walk combo for 25-40 minutes or cross train if the weather is poor. 

Note:  If you are busy or want to workout on Monday or Friday, it is fine to switch a rest day for a run day.   

Beginner Runners’ 10K Training Schedule

Week

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

1

Rest

1.5 m run

CT or Rest

1.5 m run

Rest

2 m run

25-30 min EZ run or CT

2

Rest

2 m run

CT or Rest

2 m run

Rest

2.5 m run

25-30 min EZ run or CT

3

Rest

2.5 mi run

CT or Rest

2 m run

Rest

3.5 m run

30-35 min EZ run or CT

4

Rest

2.5 m run

CT or Rest

2 m run

Rest

3.5 m run

35 min EZ run or CT

5

Rest

3 m run

CT or Rest

2.5 m run

Rest

4 m run

35-40 min EZ run or CT

6

Rest

3 m run

CT

2.5 m run

Rest

4.5 m run

35-40 min EZ run or CT

7

Rest

3.5 m run

CT

3 m run

Rest

5 m run

40 min EZ run or CT

8

Rest

3 m run

CT or Rest

2 m run

Rest

Rest

10K Race!

 

 

It is now week 8, your first 10K running program is behind you and it is time to focus on the race.  Here are a few helpful hints to make race day less stressful and more fun.

  1. 1.      Get your Race Packet Early—The day before the race, pick up your bib (your race number), timing chip (if used), a goody bag if you can.  You might even get a race t-shirt that is the right size!
  2. 2.     Don’t Overdress- After you are warmed up and running, you will be about 15 degrees hotter than the surrounding temperature.  Dress appropriately.  Wear warm-ups if it is cool before the race begins.  Give your extra gear to your friends or check it with the race management.

 

 

  1. 3.     Be wise with Food—Eat at least one hour before the race.  Foods high in carbohydrates and lower in fat, fiber (causes gas or diarrhea) and protein (causes nausea in some) constitute an excellent race morning meal.  Don’t skip the meal—you will bonk or run out of energy.
  2. 4.     Pin Your Bib—Safety pin all four corners of your race bib onto the front of your shirt (not the back).  This shows that you are part of the race and gives official race photographers a way to identify your race pictures.  Make sure it is showing at the finish line and smile for the camera!
  3. 5.     Arrive Early—Nothing calms race day jitters like arriving in plenty of time to park, check in, warm-up and use the restroom.
  4. 6.     Race Etiquette-Lining Up Properly—The faster runners need to line up first, with slower and rookie runners to the rear.  Find racers with a similar pace time to yours so you will not start out too fast (a common racing mistake).
  5. 7.     Use the Aid Station—The water stops are to your advantage.  Run to the table or volunteer with the fewest crowds, reach out your hand and maintain eye contact as you grasp the cup from the volunteer and be sure to say “Thank You”.
  6. 8.     Bring Your Friends and Family—Nothing sounds greater than cheers erupting from your support team as you near the end of the race.  It will motivate you to finish strong.
  7. 9.     Aim to Finish—Do not stress out about winning your first 10K race.  Enjoy the thrill of crossing the finish line.
  8. 10.  Don’t Wear the Race T-Shirt until after the race—If you want to advertise to everyone that you are a rookie racer, wear the T-shirt.  Some other racers may also be superstitious about wearing race t-shirts during a race.
  9. 11.  Follow race recovery guidelines—Rehydrate and replenish your body fuel.  Eat a full meal and get a nice massage. Your body needs a few days of rest and recuperation.  Give time for the muscles, tendons and joints to repair and rebuild for 1-2 weeks before resuming or increasing training.

Congratulations on successfully completing your goal of running a 10K!  Now a half marathon is within your grasp.  Good luck and good training.


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