How to train for your first 10k

By June 13, 2016Run

Every year, tens of thousands of runners flock to popular spring and summer 10K events. The 10k is a great distance. It’s not as much pressure as a half or full marathon, but you can still push yourself far and have fun while doing it. If you have at least eight weeks between now and race day, you’ve got plenty of time to build up to completing 6.2 miles safely and comfortably.

Check out this training advice from Runner’s World and start running towards a 10k!

 

  • RUN OFTEN
    At a minimum, you need to run three times a week to prepare for a 10K. Do two 30-minute runs on, say, Tuesday and Thursday, and a long run on the weekend. When possible, add an additional 20-minute easy run to your schedule to increase time on your feet.
  • GO LONGER
    Every other weekend, increase your long run by one to 1.5 miles. Continue adding mileage until you’re running 6.5 to seven miles two weeks before race day. Keep the pace at least three minutes per mile slower than the pace you ran your last 5K (or simply where it’s comfortable to talk). Consider inserting a 30-to 60-second walk break every one to three minutes. On alternating weekends, keep your long run to 30 minutes.

Read more here.