How to Train for a 10k

A 10k running race is 6.2 miles. 10k races are popular for runners of all ages because the training and recovery times are much shorter than those for a marathon. You can train for approximately 8 weeks to be in good shape for a 10k. ^[1]

EditSteps

EditPreparing for Training

Consult your doctor, if you are not currently active. The doctor can run tests to ensure you don’t have restrictions on high-impact exercise.
- People with chronic conditions like diabetes, heart disease or joint problems may need to use a more gradual training method.

Sign up for the beginner or novice section if you haven’t run a race before. If you are a more experienced runner, look for intermediate or advanced sections. ^[2]

Invest in a good pair of running shoes. Look for shoes that are lightweight with good treads and arch supports.
- Try out 10 to 15 pair of shoes. Running shoes should be comfortable immediately. You do not need to break them in to be comfortable.
- If you have flat feet, knee problems or back problems, invest in some orthotic arch supports.

Buy a good pedometer from your local sports shop to keep track of your distances.
- Alternatively, you can download the Nike+ running app on iPhones or Android smart phones. ^[3]

Edit10k Training Basics

Begin with a walking warm up. Walk fast enough so that you cannot keep up a conversation. ^[4]

Add 1 to 2 minute intervals of jogging in between the walking.

Increase the jogging periods to 5 minutes at a time. Then, increase to 10 minutes at a time.
- If you get out of breath at any time, go back to walking.

Start with 2 miles and work up to 4 miles at one time by the end of the first week.

Do cross training 2 days per week. Cycling, yoga, swimming, weight lifting or core work will increase your level of fitness and help you avoid injury. ^[5]

Rest 2 days per week. Make these active rest days. You can combine your cross training with rest days if you do stretching, yoga, walking or swimming. ^[6]

Eat a light meal or an energy bar about 1.5 hours before exercising. Eat about 30 minutes after you run.
- Frequent high-protein snacks will keep your blood sugar steady and avoid dizziness.

Drink plenty of water before and during your exercise and with all food.

EditExample Training Plan Week-by-Week

Start your training with the following plan. ^[7]
- Rest on Monday. Do stretching exercises, yoga or non-impact exercise.
- Do a 2-mile walk on Tuesday.
- Do 30 minutes of cross-training, such as swimming, yoga or cycling.
- Do a 2-mile walk on Thursday. Do 1 to 5 running intervals as you are able.
- Rest on Friday.
- Completed 40 minutes of jogging or cardiovascular cross training.
- Do a 3-mile walk and run. Increase your running intervals.

Plan your second week with increased training sessions.
- Rest on Monday, but stretch extensively.
- Complete a 2.5-mile run/walk on Tuesday.
- Do 30 minutes of cross training on Wednesday.
- Complete a 2-mile run on Thursday.
- Rest on Friday.
- Do 40 minutes of jogging or cross training on Saturday.
- Do a 3.5-mile run/walk on Sunday.

Increase your running periods on the third week. ^[8]
- Rest on Monday, but stretch extensively.
- Complete a 2.5-mile run on Tuesday.
- Do 35 minutes of cross training on Wednesday.
- Complete a 2-mile run on Thursday.
- Rest on Friday.
- Do 50 minutes of jogging or cross training on Saturday.
- Do a 4-mile run/walk on Sunday.

Improve your conditioning, and cut out walking periods as much as possible on the fourth week.
- Rest on Monday.
- Complete a 3-mile run on Tuesday.
- Do 35 minutes of cross training on Wednesday.
- Complete a 2-mile run on Thursday.
- Rest on Friday.
- Do 50 minutes of jogging or cross training on Saturday.
- Do a 4-mile run/walk on Sunday.

Watch out for injury as you go into your second month. The fifth week should be devoted to mainly running.
- Rest on Monday.
- Complete a 3-mile run/walk on Tuesday.
- Do 40 minutes of cross training on Wednesday.
- Complete a 2-mile run on Thursday.
- Rest on Friday.
- Do 60 minutes of jogging or cross training on Saturday.
- Do a 4.5-mile run/walk on Sunday.

Do cross training with low-impact, like yoga, if you are feeling sore. In your sixth week, you are only about 1-mile from your goal.
- Rest on Monday, but stretch extensively.
- Complete a 3-mile run/walk on Tuesday.
- Do 40 minutes of cross training on Wednesday.
- Complete a 2-mile run on Thursday.
- Rest on Friday.
- Do 60 minutes of jogging or cross training on Saturday.
- Do a 5-mile run/walk on Sunday.

Do the following exercise on your seventh week.
- Rest on Monday, but stretch extensively.
- Complete a 3-mile run/walk on Tuesday.
- Do 45 minutes of cross training on Wednesday.
- Complete a 2-mile run on Thursday.
- Rest on Friday.
- Do 60 minutes of jogging or cross training on Saturday.
- Do a 5.5-mile run/walk on Sunday.

Complete your eighth week of training 1 week before your race. You will reduce your exercise burden so that you are in good shape for the race.
- Rest on Monday, but stretch extensively.
- Complete a 3-mile run/walk on Tuesday.
- Do 30 minutes of cross training on Wednesday.
- Do a 2-mile run.
- Rest on Friday.
- Rest on Saturday. Drink plenty of water, eat healthy, high-protein food and prepare yourself mentally.
- Run your 10k race on Sunday.