*For an updated version of this post click HERE.
Have you been thinking about running a 10k for the first time, or are you an experienced runner looking to improve your time? If you’ve got six weeks to dedicate to a new training plan, you’ll be in top running shape by race day!
For Beginners
If you’re a beginner and have never run a 10k (6.2 miles), you should start by increasing the time you run during each workout until you are running for at least 30 minutes three to five times per week. I would recommend that your first race be a 5k (3.1 miles), and that you work your way up to the 10k. But if you’re already running for 30 minutes at a time and are able to do a 5k now, training for a 10k will be a piece of cake!
Before you start any running program, you should invest in a good pair of running shoes. Even if you already run 10 to 20 miles per week, when you train for a 10k, your old shoes might not be up to par. Ill-fitting shoes (with improper arch support, pronation, size, etc.) can cause shin splints, knee pain and even hip and back problems.
To start your training, begin with a week or two of 30-minute runs. After this initial phase, slowly start to increase your mileage each week and add some yoga/flexibility training, weight training (focusing on calves, hamstrings, quads and core), sprints and hill drills. Sprint days and hill days are important for all runners, even beginners. These days will be intensive, so make sure you are fueling yourself properly and staying hydrated. You can do any of these runs either indoors on a treadmill or outside. If you prefer outside, just pick a good location for your hill runs (Allen Parkway or Spotts Park in Houston work great).
You will need to commit to four to five days of running each week in order to be truly ready on race day. For your Race Pace (RP) runs, you need to decide what your goal race pace is. For instance, if you want to run the race in under an hour it would about a 9 minute 40 second mile pace. If you want to run at a 10-minute mile pace, it would take you 62 minutes to finish the race. So if your RP goal is a 10-minute mile, take 10 times the RP distance. For example, on Week 1, Day 4, it should take you about 35 minutes (10 x 3.5). Remember, on the day of the race you will more than likely run faster than you do on a normal training day, mostly due to adrenaline! Here is a sample training calendar to help you along:
| Week | Day 1* | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 |
|---|---|---|---|---|---|---|---|
| 1 | SJ 3mi. | HR 20 min. | WT/FLX | RP 3mi. | SR 30 min. | Off | RP 3 mi. |
| 2 | SJ 4mi. | HR 25 min. | WT/FLX | RP 3.5 mi. | SR 35 min. | Off | RP 3.5 mi. |
| 3 | SJ 5mi | HR 25 min. | WT/FLX | RP 4 mi. | SR 35 min. | Off | RP 4 mi. |
| 4 | SJ 6mi. | HR 30 min. | WT/FLX | RP 4.5 mi. | SR 40 min. | Off | RP 4.5 mi. |
| 5 | SJ 6.2mi. | HR 35 min. | WT/FLX | RP 5 mi. | SR 40 min. | Off | RP 5.5 mi. |
| 6 | SJ 6.2mi. | HR 40 min. | WT/FLX | RP 6 mi. | SR 45 min. | Off | RACE! |
Table Key:
- RP = Race Pace: Run at your goal pace for race day (ex. 9-minute mile pace).
- SJ = Slow Jog: Jog comfortably at a slow, easy pace, but jog the entire distance.
- HR = Hill Run: Warm up for 5 to 10 minutes. Alternate one-minute hill slow jog intervals (6 to 12 percent incline on the treadmill) with 1 minute flat slow jog intervals.
- SR = Sprint Run: Jog for 5 to 10 minutes, run at RP for 1 mile (ex. 10 minutes), and sprint for the last 10-15 minutes, alternating 30 seconds of sprinting with 1 to 2 minutes very slow jogging.
- WT = Weight Training (30 to 45 minutes).
- FLX = Flexibility exercises and/or yoga class.
For Intermediate/Advanced Runners
If you can already run for five or six miles without any problem, follow the plan outlined below. It is similar to the plan above for beginners, but a little more intense. Also, you should add in a longer run once a week (the Easy Pace run) to increase your overall stamina. For your sprints, try to run faster each week, and ideally work your way up to 9 to 10 mph (on the treadmill).
| Week | Day 1* | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 |
|---|---|---|---|---|---|---|---|
| 1 | SJ 6mi. | HR 25 min. | WT/FLX | RP 4mi. | SR 30 min. | Off | RP 4 mi. |
| 2 | SJ 6.5mi. | HR 30 min. | WT/FLX | RP 4.5 mi. | SR 35 min. | Off | RP 5 mi. |
| 3 | SJ 7mi | HR 35 min. | WT/FLX | RP 5 mi. | SR 35 min. | Off | RP 5.5 mi. |
| 4 | SJ 7mi. | HR 40 min. | WT/FLX | RP 5.5 mi. | SR 40 min. | Off | RP 5.5 mi. |
| 5 | SJ 7.5mi. | HR 45 min. | WT/FLX | RP 6 mi. | SR 40 min. | Off | RP 6 mi. |
| 6 | SJ 7.5mi. | HR 45 min. | WT/FLX | RP 6.2 mi. | SR 45 min. | Off | RACE! |
Table Key:
- RP = Race Pace: Run at your goal pace for race day (ex. 9-minute mile pace).
- SJ = Slow Jog: Jog comfortably at a slow, easy pace, but jog the entire distance.
- HR = Hill Run: Warm up for 5 to 10 minutes. Alternate one-minute hill slow jog intervals (6 to 12 percent incline on the treadmill) with 1 minute flat slow jog intervals.
- SR = Sprint Run: Jog for 5 to 10 minutes, run at RP for 1 mile (ex. 10 minutes), and sprint for the last 10-15 minutes, alternating 30 seconds of sprinting with 1 to 2 minutes very slow jogging.
- WT = Weight Training (30 to 45 minutes).
- FLX = Flexibility exercises and/or yoga class.
Now that you are committed to a training program, it’s time to sign up for a race! To find races in your area, check sites like Active.com, your local Road Runner’s Club (or try HARRA in Houston) or running clubs such as USA Fit.
**Have questions or comments about this topic? Post your comments below or email me and I will respond ASAP! You can also email me at [email protected]
