How to Prepare for a 10K in 11 Weeks: Free Simple Training Plan

If you’re not used to physical activity, following an 11-week long training plan seems like a daunting task.

But if you want to complete a 10K race in just under three months, time is of the essence.

It won’t do you any good to procrastinate or skip training several weeks in a row because there’s “still a lot of time left.” Don’t make that mistake.

In this article, we discuss how to prepare for a 10K in 11 weeks with strength, flexibility, and running exercises.

As long as you stick to the given routine until the final days of the race, you’ll be fit enough to compete not only for a 10K, but also for a half marathon.

How Difficult Is a 10K Race?

Depending on who you ask, a 10K race can either be childsplay or extremely difficult.

If you can comfortably run four to six miles without getting too out of breath, a 10K race will fly by without any issues.

It won’t be a walk in the park—a 10K is a challenge regardless of your fitness level—but it won’t drain you of every last ounce of your energy, either. With the right training plan, a 10K can be as easy as an hour-long exercise.

On the other hand, a beginner runner with zero miles under his belt will likely find a 10K not only agonizing but utterly impossible.

Remember: diving head-first into the race without prior preparation or background puts you at high risk for runner’s injury.

You don’t want to end the race by the skin of your teeth or cross the finish line with sprained ankles, broken bones, and/or torn ligaments.

10K races are fun, not life-threatening, painful, or dangerous.

If you want to complete a 10K with relative ease, you need to be in a decently fit state. This is why we’ve created this training plan: to physically and mentally prepare you for the 10K.

How Far Is 10K In Miles?

One kilometer is approximately 0.6 miles. Thus, a 10K race is about 6.2 miles long.

To complete a 10K distance, you’ll have to climb the Empire State Building, including the antenna, 26 times—or the Eiffel Tower 31 times. It’s not a short distance, which is why completing a 10K is a great achievement.

What Is the Average 10K Time?

The average 10K time differs from person to person, so there’s no solid one-word answer to this question. Some complete it in 50 minutes, while others complete it in 90.

To estimate your average 10K time, we need to take a look at your:

Experience
Age
Sex
Musculoskeletal health
Anaerobic endurance
Stride frequency
Stride length

There are a ton of other factors that affect your 10K time, some of which include your physiological and anthropometric characteristics.

If you’re training for the medal, these factors can accurately determine your performance in the race. But if you’re merely competing for fun, these factors are used as guidelines more than anything else.

With that said, professionals have determined that the average 10K time falls anywhere between 50 to 90 minutes.

A beginner runner with a decent fitness level takes around 70 to 90 to complete a 10K.

A reasonably fit runner who runs about 30 miles a week can complete a 10K in 50 to 70 minutes.

Athletes and professionals have the capacity to complete a 10K in just 43 to 50 minutes.

The world record 10K time goes to Rhonex Kipruto for men, who crossed the finish line in only 26:24 minutes; and Joyciline Jepkosgei for women, who completed a 10K in 29:43 minutes.

Who Is This 11-Week Training Plan For?

This training plan is designed for runners of all experience levels, from beginner runners to advanced runners.

Although this plan is for individuals who can walk or jog for a mile without getting winded, you can still finish this schedule as a complete beginner.

You might find the first few weeks a bit taxing, but once you get past the first, second, and third weeks, it’ll start to become easier.

The written training plan assumes you’re in a physically healthy state. If you’re recovering from illness or recent injury (i.e., a broken bone, sprained ankle, fractures, and the like), kindly consult your physician first and get medically cleared for the race.

Don’t be too distraught if you can’t make the race in three months’ time. It just means you have extra time to prepare for the next one!

What Does This 11-Week Training Plan Consist Of?

This 11-week training plan takes on the gradual, slow-and-steady approach.

It starts off simple, with short 0.5-mile runs and optional cross-training days.

The difficulty gradually increases as the weeks go by, but we made sure it’s still within a beginner’s reach.

With that said, the training plan is divided into five sections:

Easy Run (ER): Low-intensity runs of short to moderate duration, with a maximum of 3 miles. It employs an easy, relaxed pace. Short breaks and walks are allowed if necessary.
Long Run (LR): Medium to high-intensity runs of moderate to long duration, usually over 3 miles. Intended to increase your endurance, a long run is run at an effort capacity of 70-80%. Walking breaks are allowed but only if absolutely necessary.
Cross Training (CT): On cross-training days, you’re given the option to rest or partake in aerobic activities. This includes cycling, swimming, yoga, and sports.
Strength Training (ST): This plan gives you the option to incorporate strength and core exercises during your cross-training days. Strength training strengthens your muscles and joints, which can improve your balance, endurance, and running time.
Rest: Rest days are just as important as training days. This training plan gives you two optional rest days and one mandatory rest day. As much as possible, avoid training for seven days straight.

What Is the RPE Scale?

While going through this plan, you’ll regularly come across the acronym “RPE.”

RPE, or Rate of Perceived Exertion, is a scale used to measure the intensity of your workouts. It was developed by Swedish scientist Gunner Borg in 1982 and remains to be a reliable way to gauge your exertion level.

Like most scales, the RPE scale starts from 1 (lowest intensity) to 10 (highest intensity).

Here’s how it looks like:

1 RPE – exercising while lying on the couch
2 RPE – Sunday stroll walk
3 RPE – brisk walk with regular water breaks
4 RPE – gentle jog
5 RPE – steady jog at a conversational pace
6 RPE – quick jog but still at a conversational pace
7 RPE – quick but sustainable pace; can speak in short sentences
8 RPE – tough, high-effort pace; can speak in short phrases
9 RPE – vigorous high-intensity pace; talking requires maximum effort
10 RPE – no-talking zone; you’re being chased by zombies up a steep hill

The scale above serves as an intensity level guide on your runs. So, if we say 1-mile ER at level 4 RPE, we’re asking you to run a full one mile at a gentle jog intensity.

2 Rules to Follow During Your 11-Week Training

To effectively and safely complete this 11-week training, there are two important rules you need to follow.

Keep in mind that these rules aren’t optional; they’re mandatory. Disregarding them may result in burnout or injury.

Warm-Up Before Training

Start your training session with a quick 5-minute warm-up. As long as your warm-up isn’t too intense or tiring, it can be as simple or complex as you want.

We recommend PT James Dunne’s warm-up program:

Ankle rocks – 10 times
Hip mobility – 10 times
Trunk rotation knee dives – 20 times
Leg swings – 10 times front to back, 10 times side-to-side
Air squats – 10 times
Ankle pumps – 30 seconds

Wear Appropriate Running Shoes and Clothes

If you haven’t already, now’s the time to get yourself a pair of high-quality running shoes and running apparel.

You’ll be running a lot in this 11-week training program, so you need to protect not only your feet but your body.

The right outfit will improve your running performance and avoid injury along the way. They’re designed to be as comfortable, lightweight, and non-intrusive as possible.

11-Week 10K Training Plan For Beginners and Intermediate Runners

Now that we’ve tackled the basics, it’s time to train for the 10K in 11 weeks.

Here’s a preview of your 11-week training program:

Week 1

Monday: 30-minute easy run at a level 3 RPE
Tuesday: 30-minute cross training or rest
Wednesday: 0.5-mile ER at a level 4 RPE
Thursday: 30-minute strength training
Friday: Rest
Saturday: 1-mile ER at a level 5 RPE
Sunday: 30-minute CT or rest

Week 2

Monday: 30-minute ER at a level 4 RPE
Tuesday: 30-minute CT or rest
Wednesday: 1-mile ER at a level 4 RPE
Thursday: 30-minute ST
Friday: Rest
Saturday: 1.5-mile ER at a level 5 RPE
Sunday: 30-minute CT or rest

Week 3

Monday: 30-minute ER at a level 4 RPE
Tuesday: 30-minute CT or rest
Wednesday: 1.5-mile ER at a level 4 RPE
Thursday: 30-minute ST
Friday: Rest
Saturday: 2-mile ER at a level 5 RPE
Sunday: 30-minute CT or rest

Week 4

Monday: 30-minute ER at a level 5 RPE
Tuesday: 30-minute CT or rest
Wednesday: 1.5-mile ER at a level 4 RPE + 1-mile walk at level 2 RPE
Thursday: 30-minute ST
Friday: Rest
Saturday: 2-mile ER at a level 5 RPE
Sunday: 30-minute CT or rest

Week 5

Monday: 40-minute ER at a level 4 RPE
Tuesday: 30-minute CT or rest
Wednesday: 2-mile ER at a level 4 RPE + 1-mile walk at level 2 RPE
Thursday: 20-minute CT + 10 minute ST
Friday: Rest
Saturday: 3-mile ER at a level 5 RPE
Sunday: 40-minute CT or rest

Week 6

Monday: 40-minute ER at a level 4 RPE
Tuesday: 30-minute CT or rest
Wednesday: 2-mile ER at a level 5 RPE + 1.5-mile walk at level 2 RPE
Thursday: 20-minute CT + 10 minute ST
Friday: Rest
Saturday: 3-mile ER at a level 5 RPE
Sunday: 40-minute CT or rest

Week 7

Monday: 40-minute ER at a level 5 RPE
Tuesday: 30-minute cross training or rest
Wednesday: 2.5-mile ER at a level 5 RPE +1.5-mile walk at level 2 RPE
Thursday: 20-minute CT + 10 minute ST
Friday: Rest
Saturday: 3.5-mile ER at a level 6 RPE
Sunday: 40-minute CT or rest

Week 8

Monday: 40-minute ER at a level 5 RPE
Tuesday: 40-minute cross training or rest
Wednesday: 3-mile ER at a level 5 RPE + 1 mile walk at level 3 RPE
Thursday: 30-minute CT + 20 minute ST
Friday: Rest
Saturday: 3.5-mile LR at a level 6 RPE
Sunday: CT or rest

Week 9

Monday: 40-minute ER at a level 5 RPE
Tuesday: 40-minute cross training or rest
Wednesday: 3.5-mile ER at a level 5 RPE + 1 mile walk at level 3 RPE
Thursday: 30-minute CT + 20 minute ST
Friday: Rest
Saturday: 4-mile LR at a level 6 RPE
Sunday: 40-minute CT or rest

Week 10

Monday: 40-minute ER at a level 5 RPE
Tuesday: 40-minute cross training or rest
Wednesday: 4.5-mile LR at a level 7 RPE + 1 mile walk at level 3 RPE
Thursday: 30-minute CT + 30 minute ST
Friday: Rest
Saturday: 5-mile LR at a level 6 to 7 RPE
Sunday: 40-minute CT or rest

Week 11

Monday: 40-minute ER at a level 5 RPE
Tuesday: Rest
Wednesday: 5.5-mile LR at a level 7 RPE
Thursday: 30-minute CT + 30 minute ST
Friday: 6-mile LR at a level 6 RPE
Saturday: Rest
Sunday: Race day!

Final Thoughts On How To Prepare For A 10k In 11 Weeks

There you have it; our guide on how to prepare for a 10K in 11 weeks!

The training plan above is ideal for runners of all levels, but it’s mostly targeted towards beginners. It might be too “tame” for advanced runners trying to win first place, but it’s still suitable for experienced runners looking for a more casual training program.

Good luck on your 10K!