Of course, if you’re a runner looking to achieve a certain time or who are more intermediate/advanced, you need the tempo runs and track workouts. If all you want to do is finish, there’s no reason to incorporate fast-paced workouts that increase your risk of fatigue and injury. Why isn’t there more speedwork?įor the most part, beginners just looking to cross a finish line don’t need to worry much about speedwork. Avoid activities that may increase your risk of injury while training for your race (for example, two weeks before your big race probably isn’t the time to try snowboarding for the very first time). Run them slow – they should be slower than the easy pace runs – or walk the distance if you’re feeling tired.Ĭross Training (optional) – Cross-training can be any activity that gets your body moving – cycling, swimming, yoga, etc. It’s meant to simply keep your body moving and help add some easy mileage to your week. Recovery Run (optional) – This run is done the day after your long run, when you are likely feeling a bit tired and sore. Avoid going out too fast and then dropping your pace at the end. Complete them at a comfortable, steady pace. They are meant to help build endurance for the 10K event. Long Runs – Just like it sounds, these are the longest runs of your week. You should finish these and feel fairly good – not overly tired, sore, or huffing/puffing. This plan includes several types of runs – here are descriptions of each:Įasy Pace – These are your normal, comfortably paced runs. Types of Running Workouts and Pacing Information:
You can fit these into your week as works best for your schedule – I personally recommend something like the following schedule:Ĭompleting the cross training and recovery run will help round out your training, but it’s 100% feasible to do a 10K based on just running three days a week. I also included an optional but recommended day of cross training. This 8 week 10k training schedule includes 4 days per week of running – two easy runs, one long run, and one (optional) recovery run. Workouts and Schedule What is the schedule like? *Disclaimer: I am not a physician check with your doctor prior to starting any new exercise plan, especially if you’ve had any injuries or have a medical condition that may affect your fitness.
If you are questioning whether an injury precludes starting this 10K plan, ask yourself – does this affect my stride and/or cause pain during running? If the answer is yes to either, take care of the injury first and then return to this plan when you are healed later. You also should not have any injuries that affect your ability to walk/run. If attempting 3 miles feels very difficult right now, I recommend stepping back and using a more gradual plan, like my 12 week 10K training plan for beginners. It’s OK if you use run-walk breaks in this distance as long as it feels comfortable and not overly challenging. You should be able to comfortably jog 2-3 miles to start this plan.
What level of fitness do I need to start? That plan incorporates speedwork to help improve your pace. If you’ve run a 10K before and want to shave your time a bit, I’d recommend checking out my 6-week intermediate 10K training plan instead. It’s not a plan for experienced runners looking to achieve a PR. This is a “cross the finish line” type plan. It’s also great if you’ve run a 10K in the past, but maybe didn’t actually follow a training plan to prepare for it – and now you’re looking for something more structured leading up to another race. This plan is ideal for beginner runners that are looking to run their first 10K. You can scroll to the bottom of this post to view and print the training plan, but be sure to read over these important tips prior to beginning the plan: Who is this training plan for? Getting Started with The 8 Week 10K Training Plan: Looking for a way to challenge yourself after completing a 5K? Why not step it up and try the next big distance in the racing progression – a 10K race! This 8 week 10K training plan is ideal for beginners who want to tackle their first 6.2 mile race.