How to Prepare for a 10k in 5 Weeks isn’t as difficult as you might think, especially if you can already comfortably run 2 miles a day.
Still, 2 miles is a long way to 6.2 miles, so you need a bit of training to achieve that goal.
To help you finish a 10K race with flying colors, we’ll show you how to prepare for a 10k in 5 weeks. Let’s dive right in!
Who Is This Training Plan For?
Since you’re aiming to complete a 10K in 5 short weeks, this training assumes that you’re at an average level of running fitness and health.
It’s targeted towards individuals who can run 2 miles at a conversational pace without getting too winded.
Otherwise, you might not be able to keep up with the training plan we’ve listed down.
Keep in mind that a 10K race is primarily designed for established runners.
This isn’t to say that you can’t finish a 10K race in 5 weeks with zero running experience. You can, as long as you set your mind to it.
However, we strongly recommend against doing so. If you partake in a 10K without prior running experience, you’re risking running injury.
For those who aren’t physically there yet, don’t be too discouraged. If you train regularly, you should be ready for the next 10K race in a few short months.
In the meantime, start small with 3K or 5K races.
Initial Preparations for a 10K
Preparing for a 10K is much like preparing for a 5K.
If you haven’t exercised in a while, consult with your doctor first and get medically cleared for the race.
The same is said if you’ve recovered from any sort of illness or injury.
Secondly, wear the appropriate running outfit.
If you haven’t already, it’s worth investing in a good pair of running shoes.
Buy them from a dedicated sports store and take advantage of its personalized shoe fitting service if available.
Running shoes will not only make your runs comfortable and fun, but they’ll also prevent ankle and foot damage.
You’ll be running a lot in these 5 weeks, so protecting your feet with a pair of high-quality shoes is a must.
As for running clothes, here are some suggestions:
Summer Wear
- Fitted t-shirt or tank top
- Thin long-sleeved shirt
- Sports bra or jogging top with a built-in cup (for women)
- Compression shorts
- Running tights
- Running underwear
- Running socks
- Running cap
- Sports sunglasses for sun protection
Winter Wear
- Long-sleeved shirt
- Winter running jersey
- Runner-appropriate fleece jacket
- Thermal compression shorts
- Compression socks
- Running gloves
- Beanie
- Sports sunglasses for wind protection
Last but not least, you’ll also need a heart-rate monitor, a timer, and a mileage tracker.
You’ll find all these options in a good quality GPS watch or a running app on your phone.
The app will be your guide throughout the 5-week training.
What Does This Training Plan Consist Of?
Depending on your experience level, this 5-week training plan is divided into three sections: beginner, intermediate, and advanced.
Select the method you’re most comfortable with and go from there.
You’ll also encounter several phrases during this training, including:
- Easy Runs (ER): no longer than 3 miles; run at an easy, conversational pace with optional 2-minute breaks.
- Long Runs (LR): over 3 miles; designed to hone and increase your stamina. Run at a slightly faster pace, but still conversational. No breaks in between.
- Cross Training (CT): on cross-training days, you’re given the option to either cross-train or rest. If you decide to partake in cross-training activities, try to incorporate strength and core exercises.
- Hill Repeats (HR): hill training wherein you run up a hill for 200 to 300 meters for about 30 minutes.
- Tempo Runs (TR): run for 10 minutes at an easy running pace, followed by 20 to 25 minutes of running at a 10K pace. End with 10 minutes of running at an easy, cooling-down pace.
- 10K Pace: run at an effort level of 7 to 8 on the RPE (Rate of Perceived Exertion) scale. Divide your runs 6 to 8 times with 2 minute rests in between; i.e., 400 meters 8 times or 800 meters 6 times.
How to Prepare for a 10k in 5 Weeks Training Plan For Beginner Runners
Now that we’ve discussed the basics, here’s how a beginner’s training plan looks like:
Week 1
- Monday: 30 minutes CT + strength training
- Tuesday: 2 mile ER
- Wednesday: 30 minutes CT or rest
- Thursday: 2 mile ER
- Friday: Rest
- Saturday: 3.5 mile LR
- Sunday: 2 mile ER
Week 2
- Monday: 30 minutes CT + strength training
- Tuesday: 2.5 mile ER
- Wednesday: 30 minutes CT or rest
- Thursday: 2.5 mile ER
- Friday: Rest
- Saturday: 3.5 mile LR
- Sunday: 2.5 mile ER
Week 3
- Monday: 30 minutes CT + strength training
- Tuesday: 3 mile ER
- Wednesday: 30 minute CT or rest
- Friday: Rest
- Saturday: 4 mile LR
- Sunday: 3 mile ER
Week 4
- Monday: 30 minutes CT + strength training
- Tuesday: 3 mile ER
- Wednesday: 30 minute CT or rest
- Thursday: 4 mile LR
- Friday: Rest
- Saturday: 5 mile LR
- Sunday: 3 mile ER
Week 5
- Monday: 30 minutes CT + strength training
- Tuesday: 3 mile ER
- Wednesday: 30 minutes CT or rest
- Thursday: 5 mile LR
- Friday: Rest
- Saturday: 3 mile ER
- Sunday: Race day
How to Prepare for a 10k in 5 Weeks Training Plan For Intermediate Runners
This training plan is ideal for an experienced runner looking to improve their 10K time. Runners of this level should be able to comfortably run up to 5 miles.
Week 1
- Monday: 40 minutes CT
- Tuesday: 20 minutes TR + 2 HR
- Wednesday: 30 minutes CT or rest
- Thursday: 10K race pace with three 4-minute intervals
- Friday: Rest
- Saturday: 4 miles LR
- Sunday: 3 miles ER
Week 2
- Monday: 40 minutes CT or rest
- Tuesday: 30 minutes TR + 2 HR
- Wednesday: 25 minutes CT or rest
- Thursday: 10K race pace with three 4-minute intervals
- Friday: Rest
- Saturday: 5 miles LR
- Sunday: 3 miles ER
Week 3
- Monday: 40 minutes CT or rest
- Tuesday: 25 minutes TR + 3 HR
- Wednesday: 30 minutes CT or rest
- Thursday: 10K race pace with three 4-minute intervals
- Saturday: 6 miles LR
- Sunday: 3 miles ER
Week 4
- Monday: 40 minutes CT or rest
- Tuesday: 20 minutes TR + 4 HR
- Wednesday: 25 minutes CT or rest
- Thursday: 10K race pace with three 4-minute intervals
- Friday: Rest
- Saturday: 7 miles LR
- Sunday: 3 miles ER
Week 5
- Monday: 30 minutes CT or rest
- Tuesday: Rest
- Wednesday: 20 minutes TR
- Thursday: 25 minutes CT
- Friday: Rest
- Saturday: 2 miles ER
- Sunday: Race day
How to Prepare for a 10k in 5 Weeks Training Plan For Advanced Runners
The following training plan is for veteran competitors and athletes who can run up to 7 miles comfortably.
Week 1
- Monday: 40 minutes CT
- Tuesday: 25 minutes TR + 2 HR
- Wednesday: 30 minutes CR or rest
- Thursday: 10K pace at three 5-minute intervals
- Friday: Rest
- Saturday: 5 miles LR
- Sunday: 4 miles LR
Week 2
- Monday: 40 minutes CT or rest
- Tuesday: 30 minutes TR + 3 HR
- Wednesday: 25 minutes CR or rest
- Thursday: 10K pace at four 5-minute intervals
- Friday: Rest
- Saturday: 6 miles LR
- Sunday: 5 miles LR
Week 3
- Monday: 40 minutes CT or rest
- Tuesday: 25 minutes TR + 3 HR
- Wednesday: 40 minutes CR or rest
- Thursday: 10K pace at three 5-minute intervals
- Friday: Rest
- Saturday: 7 miles LR
- Sunday: 6 miles LR
Week 4
- Monday: 40 minutes CT or rest
- Tuesday: 30 minutes TR + 3 HR
- Wednesday: 30 minutes CR or rest
- Thursday: 10K pace at three 5-minute intervals
- Friday: Rest
- Saturday: 8 miles LR
- Sunday: 3 miles ER
Week 5
- Monday: 30 minutes CT
- Tuesday: Rest
- Wednesday: 30 minutes CR
- Thursday: 3 miles ER
- Friday: Rest
- Saturday: 3 miles ER
- Sunday: Race day
Final Thoughts On How To Prepare For A 10k In 5 Weeks
The training methods above are catered towards runners of all experience levels.
If it’s your first 10K, we recommend beginner’s training. If you’ve run at least one 10K race and are hoping to improve your time and add some speed, choose the intermediate training.
The advanced training is geared towards an experienced runner, particularly one who comfortably runs 6 to 7 miles a day for five days a week.
Good luck!