If you’ve decided to work toward crushing a 6.2 mile race, having an easy 10K training plan and expert-approved tips makes it that much easier to cross the finish line. That is, when they’re combined with a commitment to put in the road work and prepare the best you can, of course. If you’re looking for the right tools to keep you on track, you’re covered with this training schedule and advice. All you need to do is lace up, psych up, and get ready to run.
Before we get to your day-by-day plan, here are five tips for preparing for your 10K ahead of time, whether it’s your first one or your last (half marathon, here you come).
In the training plan below you’ll notice that we’ve allotted three days a week to running, three days a week to different types of workouts, and one day for active recovery. Cross-training with other types of cardio, strength, and flexibility workouts (like yoga and Pilates) is a key part of this plan. Not only does incorporating workout variety help you establish a well-rounded fitness routine, but having strength and flexibility can help you prevent injury and run more efficiently (having a strong core is especially important).
You'll want to alternate between running days and other workout days, Kristy Campbell, founder of Run The Long Road Coaching, tells SELF. “This frequency allows your runs to be spaced out nicely throughout the week (without too much time off in between runs) and maximizes recovery.”
The runs in this plan range in length, distance, and speed for a reason. “[Sprint] workouts build speed, prepare your legs for faster running on race day, and are great confidence boosters,” says Campbell. Longer endurance runs help you build up your mileage (slowly!) as you go. “A gradual build-up allows your body to adapt and get stronger to the stress of running longer distances.” Running is a high-impact workout, so you may experience issues like shin splints and knee pain if you crank up your mileage too quickly. (Shortening your stride can also be a useful form correction if you continue to deal with these nagging pains–here’s how.)
Uncomfortable shoes are a surefire way to kill your running vibe, so find a pair that fits your foot correctly to avoid pain and long-term injury from having improper support, running expert and manager of the specialty running store Brooklyn Running Co. Kate Reese told SELF in her five guidelines for choosing the perfect pair.
However, you definitely shouldn’t wait until race day to break ’em in, so make sure you have time to get comfortable in them while you’re still training, Gary Berard, an NYC-based running coach and the founder of GB Running, told SELF in these tips for running your first 5K.
“To minimize surprises on race day, do some research on your 10K course,” says Campbell. “Is it hilly? Add some hills into your long run that will mimic the hills on the race course. Running a trail 10K? Add some trail running in each week. The more prepared you are, the better equipped you’ll be to tackle the course come race day.”
“The first time you race any distance—from a 5K to a marathon–your primary goal should be to finish strong and enjoy yourself,” says Campbell. Have fun, push yourself, and be proud of the work you’ve put in up to that point.
Speaking of, now it’s time for the actual work. Here’s an easy 10K training plan created by running coach Katie Bottini to follow for the eight weeks leading up to your race. The workouts themselves are no walk in the park, but this schedule is doable, efficient, and easy to follow along with. Save the pin here for easy reference, then head on over here for detailed day-by-day instructions.
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