Running Questions - Answers
How long does it take to train for a 10k?
adam shuck
25 June 2018

My dad suprisingly signed me up in the 10k category, can you help me identify how long does it take to train for a 10k? I need an estimate so I can prepare early. Thanks

Answer :
Elizabeth Carlson
19 June 2018

Fortunately for you, our website is a goldmine of knowledge on all things running, training, 10ks, racing, and where to start. Since you sound like you are a newbie to the sport of running (and specifically to running 10ks), check out our blog article here for some great tips on how to get started and how to surprise yourself with a killer first race time and performance!

Many runners love the 10k distance because it's not so short (like a 5k) that runners feel like they are training for a track race, but it's not so far as a half or full marathon that it requires a more intense training schedule in the months and weeks leading up to race day. Furthermore, it's a great distance to train for when your fitness interests are not strictly just running. For instance, weekly mileage when you train for a 10k may only be 20-30 miles a week- which leaves you with plenty of time to cross-train in other ways. You have the freedom to get your run in and lift weights, cycle, or swim if that's what you love.

How long it'll take you to train depends on your current fitness level. Honestly, if you are used to running a few miles consecutively at once, or are running a few days throughout the week, then preparing your body to at least cover the distance of a 10k won't be difficult at all. If you aren't running at all though, simply start with a mile (or just a half mile if a mile is too long). Begin trying to run every other day, increasing your mileage by half mile increments with each run. You'll work yourself up to the full 10k distance in just a few weeks, and then you can focus on running the whole thing without stopping or walking. So, to be safe, start training a 4-6 weeks out from race day.

If you are already running some, try challenging yourself and going for speed on race day. Beginning four weeks out, try incorporating a speed day and a tempo workout day into your weekly training plan to get your legs used to a faster leg turnover.

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