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Can a beginner do a 10k?

verywellfit.com - 10K Training Plans for Beginner Runners - Verywell Fit

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The 10K (6.2 miles) distance is very popular with beginner runners, especially those who have done a 5K (3.1 miles) race but don't feel they're quite ready to take on the half-marathon (13.1 miles). You can use this eight-week training schedule to help get you to the finish line. It assumes that you can already run at least 2 miles. If you cannot comfortably run that distance, consider using the run/walk 10K training schedule, alternating running and walking intervals.

What Is a 10K Race in Miles?

A 10K race is ten kilometers or 6.2 miles. It is twice the distance of a 5K which is 3.1 miles. A 10k is 10,000 meters, or nearly 11,000 yards. Running this distance is equivalent to 6.25 trips around a running track, which is usually 1600 meters. People who compete in 10K races are considered long distance runners.

How to Train for a 10K

If you haven't had a physical recently, it's a good idea to visit your health care professional to get cleared for running. If you've never run before, the first step is to build up your running base mileage. Many people use the run/walk method to increase mileage and build endurance. Don't worry about how fast you run during this stage. Instead, focus on running duration. Set a goal to be able to run for two miles, or about 20 to 30 minutes, before you start this 10K training plan. Don't forget to warm up before your runs, and finish with a cool down and then stretching.

Average 10K Time for Beginners

Once you establish an endurance base, you can start to track your pace for your training runs or to estimate your finishing time on race day. The average finishing time for a 10K varies substantially based on the level of training and other factors (like the type of course). As a point of reference, elite and professional runners may be able to finish a 10K in 30 minutes or less. For an average runner, the typical finishing time will be much slower. According to data compiled in the U.S. by Strava, the average running pace for adult men is 9:07 per mile and for women it is 10:21 per mile. Based on those numbers, the average 10K finishing time for a man would be 55:37. The average 10K finishing time for a woman would be 1:03:17.

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As a beginning-level runner, your first goal might be to finish the event feeling strong. If you've completed a run/walk 10K, another reasonable goal might be to run for the entire event. You can predict your estimated finishing time using a pace calculator. Simply input your typical pace for runs that are close to 6.2 miles in length and find out what your finishing time would be.

Typical Training Week

You'll see that there is activity scheduled for each day of the week on the training schedules below. But not every day is a training day. Some days are rest days and some days offer the option to participate in cross training (CT) activities. Cross training gives your body a break from running, but allows you to get some physical activity. You might choose low impact activities (such as yoga or cycling) or exercise that focuses on your upper body, such as strength training. For both of these schedules, you can switch days to accommodate your schedule. If you're busy on another day and prefer to work out on a Monday or Friday, it's fine to swap a rest day for a run day. Rest days: Mondays and Fridays are rest days. Rest is critical to your recovery and injury prevention efforts, so don't ignore it. Your muscles build and repair themselves during your rest days. If you run every day without taking days off, you won't see much improvement. It's also good to sometimes get a mental break from running. If you run every day, you may get burnt out or injured. Run days: On Tuesdays and Thursdays, run at a comfortable, conversational pace for the designated mileage. You should be able to speak and breathe easily at this pace. If your breathing gets out of control, slow your pace or take a walk break. If you feel good during the last mile, pick up the pace a little so you're running at your anticipated 10K race pace. Cross-training days: On Wednesdays, do a cross-training activity (biking, swimming, elliptical trainer) at an easy to moderate effort for 30 to 40 minutes. Strength training is also very beneficial to get stronger and more injury-resistant. If you're feeling very sluggish or sore, take a rest day. Long run day: Saturday is your long run day. After you warm up, run at a comfortable, conversational pace for the designated mileage. If you're running outside, and you're not sure how far you're running, you can figure out the mileage by using apps or sites such as MapMyRun or RunKeeper, or a GPS watch.

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Active recovery day: Sunday is an active recovery day. Run at an easy, comfortable pace, which helps loosen up your muscles. Or, you can do a run/walk combination for the indicated amount of time, or cross-train.

Modifications

If your training is interrupted by illness or vacation, try to resume your schedule where it left off. If the interruption is for more than a week, repeat the last week's workouts before progressing. While you might use the treadmill for one workout per week, it's best to do road training for a road race. Your body will encounter different conditions out in the real world compared with running on a treadmill. Use the treadmill for one of your workouts each week, but the others (especially the long mileage on Saturday) should be done outdoors. If the route of your 10K race includes hills, it is good to include them in your workouts. Your body will need to get used to both uphill and downhill running as they use the muscles in different ways.

10K Training Schedules

The two schedules below are very similar. One plan is for absolute beginners—that is, those who have never participated in a 10K event. The advanced beginner plan is geared toward runners who can run 3 miles comfortably and can run four to five days per week. It's appropriate for you if you've already run at least one 10K road race or you have some running experience and are ready to race a 10K. If you need more of a challenge, use the intermediate 10K schedule. It adds interval workouts and tempo runs to improve your speed and finish time.

verywellfit.com - 10K Training Plans for Beginner Runners - Verywell Fit

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