Beginner 10k Training Plan

The 10k remains one of the most popular race distances with road runners. Two of the most popular 10ks in the nation are located right here in the South Eat (Peachtree 10k in Atlanta and The Cooper River Bridge Run in Charleston)

If you are running your first 10k, you don't need to run quite that far in practice. Just as most marathoners pick 20 miles as the distance for their longest pre-race workout, you can stop short too. The following schedule suggests 5 miles as the longest pre-race workout for the 10k, at least mid-week. You do this the week before you race. Mileage drops the final week, allowing you to taper. Inspiration and the camaraderie of the crowd will allow you to run farther on race day.

Many runners do their long runs on Sundays--but there is nothing magic about that day rather than Saturday. If it is more convenient, run long any day of the week, flip-flopping workouts. When you run long, pay attention to time, and don't worry about how far you're running. One of the secrets of running farther is to run slower. The other workout on the weekend involves cross-training (biking, swimming, walking or another sport). Two days of the week are for rest.

Week	MON	TUE	WED	THU	FRI	SAT	SUN
1	rest	3 miles	3 miles	3 miles	rest	cross train	40 min
2	rest	3 miles	rest or easy run	3.5 miles	rest	cross train	45 min
3	rest	3.5 miles	3 miles	4 miles	rest	cross train	50 min
4	rest	3.5 miles	rest or easy run	4.5 miles	rest	cross train	55 min
5	rest	4 miles	3 miles	5 miles	rest	cross train	60 min
6	rest	4 miles	rest or easy run	3 miles	rest or easy run	rest	10-K Race

Consult with your physician before starting any exercise program.

<< back to training plans