I am training for my first 10K, which is exciting but also overwhelming. I am not a runner and trying to figure out all this running stuff can sometimes be intimidating. There is just so much to consider.
Beyond the physical struggle to run 3-4 times a week, I also didn’t know where to start in terms of training. Which 10k training plan is right for me? There are so many different training options on the internet, that I wasn’t sure what to do.
If you are training for your first 10-K like me, the first thing to consider is how much time do you have to train? If you have only 8 weeks, there are options, but they do require a certain level of fitness already. Most of the 8-week plans I found require that you already can run 1-2 miles at a time. Luckily, I can already run more than a mile straight, and I do have more than 8 weeks to train.
Beyond how much time you have to train, you should think about what is your 10k goal? Do you want to run it faster than the last time? Or do you want to finish in a certain amount of time?
I am personally hoping to run it in about an hour, but that might be a bit of a stretch since my current pace is much slower than that. Since I do have about 11 more weeks to train, I am hoping that my combination of speed work (intervals) and longer slower runs, will give me the needed speed to complete the 10K in about an hour.
If you’re training for a 10K, here are 6 different 10k training plans I found that might be useful for your planning. If you’re looking for a 10K to run, you should join my Run10Feed10 team (email me if you’re interested)! You can live in any city to participate, and all money raised goes to support the Feed Foundation that feeds hungry families in America (you can also donate here!)
Which 10k Training Plan is Right for You?
8 – Week: Must be Able to Run 1 to 2 miles
This 8-week 10K training program is perfect for new runners who can already run 1-2 miles at a time. If you only have 8 weeks, this plan will prepare you for your 10K.
8 – Week: Customize for Speed, Endurance or Recovery
This 8-week 10K program is cool because you can customize depending on if you are training for speed, endurance or recovery.
10 – Week: Walk-Run Plan
This 10 – week walk-run plan is perfect for beginning runners who do not run for longer than 1-2 minutes at a time. You can slowly ease into running by doing walk/run intervals. You might not run the entire 10K without walking, but this plan will ensure you are fit enough to do the entire 6.2-mile distance.
12-Week: Already Running 3-4 Miles at a Time
This is a good 12-week running plan if you already run 3-4 miles at a time. This plan will help improve your speed and overall fitness, but is definitely not for beginners.
13-Week: Couch to 10k
If you have extra time and you are not a runner already, this is a great couch to 10K plan for the novice runner. This is a combination run/walk plan that will get you off the couch and running a 10K in 13 weeks.
16-Week: Run 10K Faster
This is a perfect training program if you are trying to increase your 10K speed. If you want to run your 10K in under 40, 45, 50 or 60 minutes, this is the plan for you. (40, 45, 50 or 60 minutes)
Beginning Runner Plan
Do all of these plans seem too intense for you? Then check out this plan that will help you become a runner from scratch. It is a five-week program that will get you running before you know it.
What’s your favorite 10K training plan? I’d love to hear about it.