How to Prepare for a 10K in 1 Week – Free Training Plan

A 10K race is no walk in the park. It’s about 6.2 miles long and can take anywhere from 30 minutes to 90 minutes to complete, depending on the runner’s fitness level.

Still, the 10K is one of the most popular races because runners of all kinds find it both challenging and fun.

You can be a beginner runner who’s looking to run beyond five miles, or you can be an experienced runner who’s participating in the race for the challenge of it.

Either way, the final week before a 10K is one of the most crucial weeks in your training program.

That’s why, in this post, we offer you some tips on how to prepare for a 10K in 1 week, so be sure to stick around!

10K Training Plan in 1 Week

The final week before your 10K race should involve eating well, staying hydrated, resting enough, and, most importantly, getting your body ready for the run.

Seven Days Before

You can begin the week leading up to a 10K with a 30 to 45-minute run at an easy pace. This run is crucial to prevent your muscles from going stiff.

You should refrain from exercising on the sixth and fourth days. This way, you won’t overexert your body during the race week.

Five Days Before

You should do your last strength training session and high-intensity workout five days before the race. It’ll prepare your body for the pressure and demands of the race.

You can begin with a 10-minute warm-up, then alternate between running for five minutes at your race pace and walking for three minutes. You should repeat this at least four times.

Follow this routine with a 10-minute cool-down to prevent any muscle tightness.

Two Days Before

Two days before the race, you should go for a long run, 10 to 15 minutes, with no walking breaks.

One Day Before the Race

You should conserve your energy the day before the race, so a 20-minute relaxed run will be enough to keep your muscles loose and ready for the big day.

You can also do some stretches or get in one last active recovery workout.

Race Day

Most importantly, you should warm up properly on race day. A smart pre-race warm-up 30 minutes before the race can elevate your heart rate, pump blood into your muscles, and allow your muscular and skeletal systems to loosen up.

You should begin by walking briskly or jogging for 10 minutes or until you break a sweat. Then, for about 15 minutes, you should do some dynamic stretches, such as lunge variations, star touches, and standing knee-to-chest.

You can finish your warm-up by doing two to three sets of butt kicks and ankling.

Warming up until just a few minutes before the race prepares your body and allows you to transition smoothly into running the 10K.


Eating a healthy, balanced diet the week before your 10K can help you have a more comfortable race and maximize your running performance.

You should eat full meals that are high in fruits and vegetables, protein, complex carbohydrates, and healthy fats. You can even get some meal ideas from the race day diets of Olympic athletes.

Some runners also consume a high-carbohydrate evening meal the night before the race to prepare their bodies for the run.

This carb-based meal can be whole-wheat spaghetti, brown rice, or potato-based. What’s important is to limit any high-fat content, such as cheese, sauces, cream, or pastry. This is because they take longer to digest and can make you feel heavy.



Carbo-loading is a technique that most runners use to increase glycogen levels in their bodies. They eat more carbohydrates the week leading to the race and cut back on protein and fat.

For shorter races, such as 5Ks and 10Ks, carbo-loading isn’t necessary because it’s unlikely the body can deplete the glycogen stores in the time required to finish those races.

However, if it takes a runner over 90 minutes to complete a 10K, then a bit of carbo-loading may be needed.

Two Days Before the Race

You don’t need to make any drastic dietary changes two days before the race, but it’s a good idea to limit your intake of high-fiber foods.

Any food that’s rich in fiber can lead to bloating, gas, loose stool, and other gastrointestinal issues, which can interfere with your performance on the day of the race.

Race Day

To provide your body with enough energy, you should eat your breakfast two to three hours before the race starts.

An experienced runner may even advise eating breakfast three to four hours before the race to ensure that any stomach issues are resolved.

Here are some good examples of pre-race breakfast meals:

  • Oatmeal with honey
  • Granola with yogurt and fruit
  • Almond butter toast with honey or jam

These high-carbohydrate meals can supply your body with enough glycogen to get you to the finish line, so make sure your pre-race breakfast contains at least 100g of carbohydrates.

High-fiber foods, on the other hand, should be avoided because they can cause cramping and gastrointestinal discomfort.


How to Prepare for a 10K in 1 Week:Runner Staying Hydrated

Drinking enough water and fluids can enhance your performance and reduce chances of injury—that goes for the entire training period, not just a week prior to the race.

On race day, you should drink at least 500ml of fluid in the hours preceding the race. You can either drink plain water or a sports drink, which can replenish your body with electrolytes better.

In addition, you should avoid the following drinks, especially two days before a 10K:

  • Alcohol
  • Energy drinks, except for isotonic drinks
  • Highly caffeinated beverages, such as soda
  • Fruit juices

These drinks can cause dehydration and stomach discomfort. They can also trigger your body to use up its muscle glycogen stores, which serve as fuel for your muscles during physical activity.

Getting Enough Rest

Getting enough rest is of utmost importance, whether it’s during your 10K training program or in the week leading up to the race.

Allowing your body to rest, especially when it needs to, can prevent sore and fatigued muscles. It can also enhance your performance on race day.

That said, resting doesn’t always mean sitting or lying down until the 10K race. You should do active recovery workouts that can reduce muscle inflammation and lactic acid buildup, which can cause muscle soreness and stiffness.

Sleep Well


During the week leading up to the race, you should organize and clear your schedule so that you can sleep seven to nine hours per night.

Getting adequate sleep can help your body rebuild and restore muscles. It can also improve your mental condition for the race. In fact, research suggests that a lack of sleep can impair athletic performance.

To enhance your sleep quality, you can keep away from alcohol, caffeine, and sleep-disturbing foods.

Still, there’s no need to be concerned if you can’t sleep well the night before the race. Many beginner runners may find themselves tossing and turning on the eve of the race.

What’s more, that one night shouldn’t affect your performance if you’ve been sleeping well the entire week.

In Conclusion

Knowing how to prepare for a 10K in 1 week properly can ensure you have a successful, enjoyable race.

Aside from preparing your body for the race, you should also prepare your running gear and running shoes during that final week. That way, you can make sure everything you need is ready for the race.

Then, after you’ve finished the 10K and celebrated, you can start planning for half marathons and marathons!