How to Train for a 10K

The 10K is a popular race that both novice and experienced runners can enjoy. Its 6.2 miles is a distance that isn't so long that it should scare you off, but long enough to present a challenge if you're new to running races. If you're a novice planning to run your first 10K, follow this training schedule to prepare.

Instructions

    • 1

      Plan a weekly training schedule that reflects your fitness level. If you're a novice and not that physically fit, an 8-week, 6-day workout schedule is the minimum to prepare for your first 10K.

    • 2

      Set one day of the week to focus on stretching and strength training. Take a yoga class to work on stretching. A weight workout that consists of free weights and focuses on upper and lower body will work for your strength training.

    • 3

      Schedule running workouts on 2 days of the week, with one of the days set for running and strength training. These workouts should be short in distance--2 to 3 miles--and should be run at a pace that allows you to carry on a conversation.

    • 4

      Cross-train 2 days each week. Cross-training can include walking, jogging, swimming or spinning.

    • 5

      Give yourself one day of rest each week. Your body needs a chance to recover from all of the work you're putting it through.

    • 6

      Save long runs for the weekend or any day of the week that you have time for a lengthy workout. These are the runs that will help you build up to the 6.2-mile distance of a 10K. Long runs will be between 3 and 5.5 miles.