Whether you’re a beginner runner or a long-time athlete, a 10K is a fantastic challenge to partake in. It’s the second-most popular running event after the half marathon, and isn’t quite as taxing as the latter.
If you’ve recently signed up for a 10K and only have three months to prepare, we’re here to help. This article shows you how to prepare for a 10k in 12 weeks without overexerting yourself.
Is It Possible for a Beginner to Run a 10k in 12 Weeks?
As long as you train consistently, yes, it’s entirely possible to run a full 10K in 12 weeks.
In fact, 12 weeks is plenty of time to prepare.
It won’t be easy, though; not by a long shot. It’ll take weeks of intense training.
You’ll have to run and train at least three times a week for 12 weeks.
Your body will eventually adapt to the stress exposed to it, making the runs easier and easier even with the increased mileage. Your heart rate won’t jump as quickly, you won’t get as hot, and your muscles will work harder and longer than it ever has.
Although this training gets harder as the week goes by, you’ll likely find the first three weeks the most challenging. It’s during this time that your body starts to recognize the new stimulus applied to your muscles.
Once you get past the first three weeks, you’ll notice measurable improvements in your strength, fitness, and running routine.
Who Is This Training Plan For?
This training plan is designed for beginner and intermediate runners who want to run their first 10K. It’s also ideal for runners prone to injury, as this plan takes on a gradual mileage technique.
Although mostly targeted towards beginners and intermediate runners, this plan is likewise suitable for experienced runners who prefer lighter training plans to build their stamina.
If you’re an athlete looking to PR in a race, we recommend pulling out weeks 1, 3, 6, and 9 into this 12-week plan and starting at week 4 immediately. Instead of a 12-week plan, it’ll turn into an 8-week plan.
This plan assumes you’re in a healthy physical state.
If you’re recovering from an illness or a recent injury, consult a physician and get medically cleared for the race. The same is said if you’re at risk for lung or heart disease, or currently suffering from chronic injuries, bone problems, or obesity.
Let your doctor know of the training plan you’re planning to follow and ask them for professional advice.
What Does This Training Plan Consist Of?
This 12-week training schedule is grouped into three main categories. Each category features its own unique objectives and emphases.
Stage 1: Base Training (Weeks 1 to 4)
Weeks 1 to 4 aims to gradually build your aerobic endurance and develop leg strength.
It starts off slow, with 0.5-mile runs and optional cross training days.
You’ll clock in more and more miles as the week progresses, strengthening your legs and core.
Stage 2: Strength Training (Weeks 5 to 10)
Weeks 5 to 10 mainly focus on strength. Strength and cross training exercises will be prioritized as much as running exercises.
Compared to the previous stage, the volume and intensity of your workouts in weeks 5 to 10 are much greater.
Weeks 8 to 10 will be the most challenging of them all. You may need to push yourself beyond your comfort level to complete the final weeks of Stage 2.
This isn’t to say that you should force yourself to your limits, though. Stage 2 is challenging, but it shouldn’t leave you near the point of collapse or losing consciousness.
You know your body best; don’t ignore it when it needs you most.
Stage 3: Endurance Training (Weeks 11 to 12)
Weeks 11 to 12 focuses on improving your overall endurance through tempo runs and long runs. It also encourages you to partake in endurance training such as swimming, dancing, biking, jumping rope, and other anaerobic exercises.
Since there are less than 2 weeks until the race, week 11 and week 12 are where you’ll need to start mentally preparing yourself. Both your body and your mind should be ready for the 10K.
Types of Training Sessions
Our 12-week training plan incorporates five different training sessions.
Easy Run (ER)
Easy runs, also known as recovery runs, are done at a controlled and comfortable easy pace.
It’s run at an effort level of 50-60% and covers a maximum distance of 3 miles. With easy runs, you’re allowed to pause or walk to catch your breath if necessary.
Long Run (LR)
Long runs are designed to improve your stamina and endurance.
Unlike easy runs, long runs feature a distance of over 3 miles.
You don’t have to sprint or run too fast, but you’re not allowed to stop or walk until you’ve completed the given miles.
If you’re running out of breath too fast during your long runs, it’s a sign that you’re going too hard. Lessen your pace and slow down to a light jog.
Tempo Run (TR)
Tempo runs build your anaerobic threshold, which is crucial for long-distance runs. It trains your body to run faster for longer periods of time.
Tempo runs alternate between progression runs and repetitions.
This means you’ll run 5 x 5-minute intervals at an effort level of 7 to 8, jogging 90 to 120 seconds between intervals. Then, finish the run with another mile or two of easy running.
Cross Training (CT)
Cross training allows your muscles, bones, and joints to rest while maintaining aerobic fitness.
In this workout plan, you’re given the option to either cross-train or rest.
If you’re too exhausted after the previous day’s training session, it’s a good idea to rest.
We recommend dedicating at least one cross training day to your weekly schedule.
Fun cross training activities include:
- Swimming
- Biking
- Dancing
- Yoga
- Skiing
- Aqua jogging
Do the above activities at a moderate intensity level. Don’t push yourself too hard; cross training is meant to be fun!
Strength Training (ST)
When we say strength training, we don’t mean using weight machines at the gym.
We’re instead referring to functional strength training, which includes plyometric and lightweight activities to improve your core and leg muscles.
Here are some examples:
- Climbing up and down the stairs
- Dancing
- Walking up a hill
- Push-ups and/or sit-ups
- Squats
- Walking lunges
Aim to partake in at least one strength workout session per week. For best results, gradually build up the intensity of your exercises until you reach weeks 8 to 10.
What Is RPE?
In your training plan, you’ll regularly encounter the acronym “RPE.”
Developed in 1982 by Swedish scientist Gunner Borg, RPE, or Rate of Perceived Exertion, is a scale that measures the intensity of your workouts.
Like most training scales, it starts from 1 (lowest effort) to 10 (highest effort).
The RPE looks like this:
- 1 RPE – Very light activity with hardly any exertion.
- 2 RPE – Light activity; Sunday stroll walk.
- 3 RPE – Light activity; brisk walk with occasional water breaks.
- 4 RPE – Moderate activity; gentle jog.
- 5 RPE – Progressive activity; steady jog at a conversational pace.
- 6 RPE – Progressive activity; quick jog but still at a conversational pace.
- 7 RPE – Hard activity; quick but sustainable pace, can speak in short sentences.
- 8 RPE – Very hard activity; tough, high-effort pace, can speak in short phrases.
- 9 RPE – Vigorous activity; high-intensity pace; talking requires maximum effort.
- 10 RPE – Maximum activity; all-out sprint, sustainable for just 20-30 seconds. No-talking zone.
The RPE scale will serve as a guide for the effort level you should exert on your runs. So, if we say 2-mile ER at 5 RPE, we’re asking you to run two miles using the intensity of a steady jog.
12-Week 10K Training Plan For Beginners and Intermediate Runners
Now that we’ve discussed the basics, let’s take a look at your 12-week 10K training plan.
Before every session, make sure to warm up for 5 minutes to prepare your body for aerobic activity. Warm-ups reduce the risk of muscle soreness and injury during and after your workouts.
Week 1
- Monday: 20-minute cross training + 10-minute strength training
- Tuesday: 0.5-mile ER at an easy 10K race pace
- Wednesday: 30-minute cross training or rest
- Thursday: 0.5-mile ER at a conversational 10K race pace
- Friday: Rest
- Saturday: 1-mile ER at 4 RPE (gentle jog)
Week 2
- Monday: 20-minute CT + 10-minute strength training
- Tuesday: 0.5-mile ER at an easy 10K race pace
- Wednesday: 30-minute CT or rest
- Thursday: 1-mile ER at a conversational pace
- Friday: Rest
- Saturday: 1-mile ER at 4 RPE
Week 3
- Monday: 20-minute CT + 10-minute strength training
- Tuesday: 1.5-mile ER at a 10K race pace + 90 seconds walking recovery
- Wednesday: 30-minute CT or rest
- Thursday: 30 min continuous tempo run
- Friday: Rest
- Saturday: 2-mile ER at 5 RPE (steady jog at a conversational pace)
Week 4
- Monday: Rest day; incorporate stretching and massage
- Tuesday: 1.5-mile ER at a 10K race pace + 70 seconds walking recovery
- Wednesday: 30-minute CT or rest
- Thursday: 30 min continuous tempo run
- Friday: Rest
- Saturday: 2-mile ER at 5 RPE
Week 5
- Monday: 20-minute CT + 20-minute strength training
- Tuesday: 2-mile ER at a 10K race pace + 75 seconds walking recovery
- Wednesday: 30-minute strength training or rest
- Thursday: 30 min ER
- Friday: Rest
- Saturday: 2.5-mile ER at 6 RPE (quick jog but still at a conversational pace)
Week 6
- Monday: 30-minute CT + 10-minute strength training
- Tuesday: 2.5-mile ER at a 10K race pace + 60 seconds walking recovery
- Wednesday: 30-minute strength training or rest
- Thursday: 40 min ER
- Friday: Rest
- Saturday: 2.5-mile ER at 6 RPE
Week 7
- Monday: 40-minute cross training OR 40-minute strength training
- Tuesday: 2.5-mile ER at a 10K race pace + 60 seconds walking recovery
- Wednesday: 30-minute CT or rest
- Thursday: 35-minute continuous tempo
- Friday: Rest
- Saturday: 3-mile ER at 7 RPE
Week 8
- Monday: 40-minute cross training OR 40-minute strength training
- Tuesday: 3-mile ER at a 10K race pace + 60 seconds walking recovery
- Wednesday: 40-minute strength training or rest
- Thursday: 35-minute continuous tempo
- Friday: Rest
- Saturday: 3.5-mile LR at 7 RPE (quick but sustainable pace)
Week 9
- Monday: 20-minute cross training + 20-minute strength training
- Tuesday: 4-mile LR at a 10K race pace + 50 seconds walking recovery
- Wednesday: 40-minute cross training or rest
- Thursday: 15, 10, 10, 5-minute tempo run at 7 to 8 RPM
- Friday: Rest
- Saturday: 4.5-mile LR at 7 RPE
Week 10
- Monday: 30-minute cross training + 20-minute strength training
- Tuesday: 5-mile LR at a 10K race pace + 45 seconds walking recovery
- Wednesday: 40-minute strength training or rest
- Thursday: 15, 10, 10, 5-minute tempo run at 7 to 8 RPE
- Friday: Rest
- Saturday: 5.5-mile LR at 7 to 8 RPE (tough, high-effort pace)
Week 11
- Monday: 30-minute cross training + 20-minute strength training
- Tuesday: 5.5-mile LR at a 10K race pace + 45 seconds walking recovery
- Wednesday: 40-minute ER at 5 RPE or rest
- Thursday: x2 15-minute tempo run at 7 to 8 RPE (30 minutes in total)
- Friday: Rest
- Saturday: 6-mile LR at 7 to 8 RPE
Week 12
- Monday: Rest
- Tuesday: 6-mile LR at a 10K race pace + 45 seconds walking recovery
- Wednesday: 40-minute ER at 5 RPE or rest
- Thursday: x2 15-minute tempo run at 7 to 8 RPE (30 minutes in total)
- Friday: Rest
- Saturday: Race day!
Final Thoughts On How To Prepare For A 10k In 12 Weeks
There you have it; our guide on how to prepare for a 10K in 12 weeks!
If you’re starting anew, the training plan above may look intimidating. But as long as you stick to it, you’ll overcome the physical and mental limitations that hinder you from finishing a 10K.
By the end of week 12, you’ll be more than ready to take on a 6.2-mile race. If you continue training after your 10K, you might even be able to complete a half marathon and a full marathon before the year concludes.
Good luck!