The 10K receives so much less attention than it deserves, especially compared to the speedy fast 5K and the ever-popular marathon. And unjustly so running a 10K provides an excellent progression from the 5K for new runners and a great way to work on speed for distance runners.10k training

Today I’m THRILLED to bring you 10K tips as a running coach myself and from running coach Laura of LauraNorrisRunning.com.

Training for a 10K proves a bit tricky, no matter your level of experience.

This popular road race distance requires a good amount of speed, but you also need a decent amount of endurance.

If you’re looking for the top tips to train for a 10K, I’ve got you covered. Let’s dive into the top tips!

How Far is a 10K?

Before we start talking 10k training tips, it’s important to know just how far a 10K is. It’s 6.2 miles, twice the distance of a 5K. If you watch track and field, you may know the 10K as the 10,000-meter race, which is 25 laps around the track.

The 10K distance is an excellent challenge for both beginners and seasoned runners.

The beauty of the 10K distance is that it doesn’t require the months of training that a half marathon or marathon does. For that reason, it’s one of the more popular race distances.

If you’re looking for a race that truly wants to see a healthier, happier, more connected community? Check out the Around the Crown 10k.

10 Tips for How to Train for a 10k

As with every race, you’ll need to find the things that work best for you. These are the tips that we love from coaching thousands of runners over the past decade and seeing their progress.

Whether you’ve been running a while but this is your first 10K or you’re feeling ready to chase a new PR, this is what you need in your training program.

Hopefully, these tips will help you run your best 10K race yet!

1. Get the Right Gear

Investing in some good running shoes is one of the best things you can do for yourself while training for a 10K! It’s definitely worth the price tag and will save you a ton of time, money, and energy down the line by preventing injuries and making sure you train properly.

I have a complete guide of the best running shoes for long distance that I highly recommend you check out.

If you already have the right shoes, then make sure you know why it’s important to rotate running shoes, and check out other gear you might need, such as chafing creams, jackets, socks, hydration packs, or water bottles for race day.

Try to train in the gear you plan to run in during your 10K so that you can avoid any unexpected and unpleasant surprises on that day!10K training plan

2. Follow a Training Plan

Following a training plan will help you in preparing for a 10k. These plans will help guide you to build your endurance so that you have the power and strength for a strong race day. Regardless of being a beginner or seasoned runner, a training plan is a great way to help you focus on consistency.

Plans should be made up of easy runs, speed workouts and long runs. Of course, strength training and cross-training should also be sprinkled throughout, too.

Speed workouts can take multiple forms:

Learn to train faster than your goal pace for results

Looking for a 10k training plan? We have a few for you!

3. Do Speed Work on the Roads, Not the Track

Specificity is one of the guiding principles of training for a 10K, whether you’re a novice or experienced runner.

Along with training for the specific endurance and speed demands of the 10K, you should train for the specific terrain and surface upon which you will race.

Doing your speed work, especially repeats at 10K goal pace, on the roads will mimic the impact and changing terrain of race day. A track doesn’t change incline, which means if you do all of your speed work on the track you will struggle on any hills on race day.

Plus, running in flat circles can increase your risk of injury, especially if you’ve suffered from IT band problems in the past.

4. Don’t Skip Strength Training

Lower body strength is not all that matters: a strong core and upper body will improve your running form. An upright posture and a good arm swing (no chicken wings) are easier to maintain during a race when you have a strong core and upper body.

A 2003 study in Sports Medicine found that “trained distance runners have shown improvements of up to 8% in running economy following a period of resistance training.”

Aim to add at least two days of total strength training to your 10K training routine, whether you are a beginner or an experienced runner.

This will keep you injury-free which ensures consistent training and thus results!

👉Checkout the 30 Day Core Challenge for 10 minutes a day you can do before running to improve speed and prevent injuries.Everything you need to know for running a great 10K

5. Keep Most 10K Training Runs EASY

Many runners think that most of their miles should be run near goal race pace.

The logic behind this notion is that running more often at a race pace will make it feel more comfortable and therefore easier to sustain on race day.

However, quite the opposite of true: 80% or more of your runs should be performed at an easy effort.

  • The easier you run most days of the week, then the harder you can push yourself in speed workouts.
  • Easy runs prevent your body from staying in a constant state of stress.
  • Easy runs allow you to get miles in for endurance with less injury risk.
  • Easy runs remind you to just enjoy the miles, it’s not about your watch.

6. Long Runs are Essential

Long runs aren’t just for full and half marathoners! 10K runners will also benefit by adding a long run to their weekly training schedule.

The distance of longer runs is relative to your weekly mileage.

  • Beginner runners should aim to make their long run at least 6 miles(or 1 hour) in order to build the physical endurance and mental fatigue resistance for the race.
  • More experienced runners can extend their long runs up to two hours in duration (12-15 miles for most runners).
  • Long runs will help create an aerobic base that is necessary for running fast over the 10K distance.

10 Tips for running your fastest 10K

7. Practice Pacing

I’ve found that many runners never spend time at their goal pace, but instead go slower or faster. So to help with that, you’ll want to practice different pacing strategies during training runs.

For experienced and intermediate runners, workouts like fast finish long runs and goal pace intervals in the training schedule can help gradually increase your comfort level with sustained efforts at a challenging but manageable pace. This helps develop a sense of your target pace and improve your ability to maintain it during the race.

What’s a good 10k pace? Well, that’s highly dependent on where you are! Worry less about the clock and more about learning to challenge yourself with easy, medium, and hard effort runs.

Remember, every runner is unique, and finding the optimal pacing strategy may require experimentation and adjustments based on your fitness level, training progress, and race-day conditions.

Here’s a detailed 10K Pace Chart to help you find your estimated finish time.

8. Work on Your Running Form

Good running form is key for any successful runner, whether you’re a beginner or a well-seasoned runner. It’s so important to work on your running form to make sure you’re getting the most out of each run.

Having a stronger running form will help you run more efficiently. It’ll help you save energy, run faster and farther with less effort, and help prevent injuries.

What’s best is that it only takes 10 minutes a week to get the correct running form! To learn more, check out my Running Form for Beginners Program here.

9. Fuel Your Body Properly

Nutrition plays an important role as a runner, and training for and running a 10K is definitely no exception.

Make sure you are eating a balanced diet that includes plenty of fresh fruits and vegetables, healthy proteins, and complex carbohydrates. Eating the right foods will help to fuel your body for your runs and make sure you have enough energy to make it through each session.

I have a complete guide to runner’s nutrition I highly recommend you check it out!

Plus, it’s also important to make sure you are drinking plenty of water throughout the day and during your runs. This can help to keep you from feeling dehydrated and ensure that your body has the fluids it needs to perform at its best.

Have some electrolyte drink after a sweaty session and keep a hydration pack on you for the longer runs.

10. Focus on Recovery

Last, but not least, even if you’re not running a marathon, it doesn’t mean that training for a 10K isn’t hard work. It most definitely is, and that hard work and training can put quite a bit of stress on your body, especially your legs!

This means that you have got to focus on recovery throughout training for a 10K to stay strong and injury-free.

Recovery includes not just recovery runs, but also taking care of soreness by making sure to foam roll, doing post-run stretches, and getting the right amount of sleep every night.

Apart from strength training we mentioned above, you can also add some yoga, pilates, rowing, cycling, aqua jogging, or swimming to the mix. Cross-training promotes active recovery to avoid overuse injuries and overtraining.

How Long Does it Take to Train for a 10K?

The time it takes to train for a 10K largely depends on your age, current fitness level, race goals, and any prior history of injuries. A combination of these factors is going to ultimately affect how long it’ll truly take for you to properly train.

But in general, if you’re an absolute beginner, it will take you approximately 12 weeks to train for a 10K. This is also how long my Couch to 10K program lasts, and it’s a great place to get started.

If you’re an intermediate runner, it may take you approximately 8 weeks to train for it, and experienced runners can train for far less.

However, if you have a certain PR in mind, or are setting out for a new PB, that will affect your training as you’ll have to focus more on speed training, and building stamina to run faster.

What to read next?

Thanks again to my friend and a fellow certified running Coach Laura Norris for sharing some incredible tips to help you learn how to run a 10K!

Connect with Laura:  Instagramrunning coach

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