How to Prepare for a 10 km Run

Following an eight-week program provides plenty of time to prepare for a 10k run, even if you are a beginner. The idea is to gradually build up your distance in small increments, enabling you to complete the race at a reasonable pace, without slowing to a walk at any point. All training runs should be at an easy pace, one that feels comfortable and would allow you to have a conversation. If you find yourself breathing so hard you cannot talk, slow down a little.

Things You'll Need

  • Running clothes
  • Running shoes
  • Banana
  • Energy bar
  • Water bottle
  • Towel
  • Change of clothes
  • Sunscreen, cap and sunglasses -- optional
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Instructions

    • 1

      Start your training on a Monday and consider it day one of week one. Rest on day one. Run two miles on day two. Run three miles on day three. Rest or take part in a non-running activity on day four. Run two miles on day five. Run three miles on day six. Run 3.25 miles on day seven.

    • 2

      Rest on day one of week two. Run 3.5 miles on day two. Run two miles on day three. Rest or take part in a non-running activity on day 4. Run 3.5 miles on day 5. Run 2 miles on day 6. Run 3.75 miles on day 7.

    • 3

      Rest on day one of Week three. Run 3.75 miles on day two. Run two miles on Day three. Rest or take part in a non-running activity on day four. Run two miles on day five. Run 3.5 miles on day six. Run four miles on day seven.

    • 4

      Rest on day one of week four. Run 2.75 miles on day two. Run two miles on day three. Rest or take part in a non-running activity on day four. Run 4.5 miles on day five. Run two miles on day six. Run 4.5 miles on day seven.

    • 5

      Rest on day one of week five. Run 4.75 miles on day two. Run three miles on day three. Rest or take part in a non-running activity on day four. Run three miles on day five. Run two miles on day six. Run five miles on day seven.

    • 6

      Rest on day one of week six. Run five miles on day two. Run three miles on day three. Rest or take part in a non-running activity on day four. Run three miles on day five. Run two miles on day six. Run 5.5 miles on day seven.

    • 7

      Rest on day one of week seven. Run five miles on day two. Run three miles on day three. Rest or take part in a non-running activity on day four. Run three miles on day five. Run two miles on day six. Run six miles on day seven.

    • 8

      Rest on day one of week eight. Run 6.25 miles on day two. Run three miles on day three. Rest or take part in a non-running activity on day four. Run two miles on day five. Rest on day six (the day before the race).

    • 9

      Sort out your running gear the night before your race. Wear your most comfortable running top and shorts or pants, and good running shoes (but not brand new ones). Pack a bag with a banana, energy bar, bottle of water, change of clothes and a towel. Include sunscreen, a cap and sunglasses if the forecast is for a sunny day.

    • 10

      Eat a light breakfast, such as cereal, toast or a banana, three hours before a morning race. Have a small, early lunch if the race is in the afternoon. Eat a balanced, nutritious, low-fat, high-carb lunch if the race is in the evening.

    • 11

      Drink a glass of tomato juice two hours before your race, as the potassium and sodium will help increase your water content. Check your urine; if it is dark, drink more water. Drink your last glass or bottle of water an hour before the race starts. Visit the bathroom and give yourself plenty of time to warm up. Approximately 30 minutes prior to race time, run at an easy pace for 10 minutes. Stretch gently five minutes before the race starts.