New runners, including those who’ve never run a 6.2 miles before, need sufficient time to train for their first 10K race. Many runners would agree that setting aside 8-10 weeks is a good idea, provided that you’re able to run or workout 3-4 days a week.
Experienced runners who have already finished several 5K races should find it easier to finish a 10K with only a couple of weeks to prepare. However, if you want to beat a personal record, you’ll still need around 8 weeks to train for a 10K.
Getting Started
If you’re a beginner or you’ve never run a 10K before, you should spend around 8-10 weeks training. For those with a higher base mileage (more than 5 miles a week), you may be able to bring this down to 6-8 weeks.
Plan to run a minimum of 3x a week and spend about 1-2 days cross-training so you can build up your fitness.
Remember that if you sign up for a 10K race, it doesn’t mean you’ll run the entire 6.2 miles. Many participants take walking breaks and this is perfectly OK especially for a first-timer. Just keep in mind that races often have time limits so be sure to run as well J
For intermediate runners, you already have a bit more running experience and this means you should be able to run a 10K in just 6 weeks, probably even less. Make it a point to run 4-5x a week, and 1-2x a week of cross-training.
10K Run Time
For complete beginners, it may help to not have such a big goal when it comes to your 10K running time. To give you an idea of what this number will be, run for 15 minutes at a comfortable pace (a pace that will enable you to run the entire 15 minutes), then measure the distance (in miles). Next is to divide the time (15 miles) by the distance (miles) and multiply the number by 6.2. The answer will be your 10K run time.
10K Race Day Pace
If this is your first time to join a 10K race, don’t attempt a fast start. Unless you’re an athlete, a fast start will only cause difficulty later in the race. An even run is better and if you aim for under 60 minutes, you can always do a 6-minute per mile pace and then pick up your pace in the final kilometer mark.
Tips When Training for a 10K
Here are some tips to help you when training for a 6.2 mile race:
1. First, gradually build mileage. It takes time to boost your fitness level. Aim to increase your mileage by 10-15% per week.
2. Always mix up your training. You need to build up not only endurance but speed as well. Do a mix of slow long runs, regular runs and speed work.
3. Next, do cross-training. This is so you can avoid cross-training and possibly injuring yourself. Cycling, swimming and strength training are excellent options especially for those with gym memberships in establishments like Curves. You can even do CrossFit.
4. Work on your core strength. A strong core ensures your body uses energy more efficiently.
5. Do yoga. Yoga and running are complimentary activities. Yoga helps you improve your posture and balance, plus all that stretching will make you more flexible.
6. Lastly, be sure to fuel your body correctly. During and even before the race, proper fueling is necessary for optimal performance. Avoid empty calorie-snacks and always bring with you nutrient-dense snacks.
Here’s a guide on what you should eat: