Are you a runner getting ready to upgrade from a 5K to an adrenaline-packed 10K? We know that setting up a good schedule to make the most out of the weeks leading up to the race can be stressful for some. That’s why we’ll discuss how to prepare for a 10K in 8 weeks!
Whether you’ve only recently entered the world of running or have been an active member for years, this article can help you organize your time before the 6.2-mile run.
So, are you ready to dive in?
How to Prepare for a 10K in 8 Weeks Easy Steps
Step 1: Determine Your Skill Level and Goals
Before screenshotting a 10K training plan or typing it into your calendar, how about you take a few moments to evaluate yourself as a runner?
Ask yourself several questions to determine which training schedule you’ll need to get behind:
- Is this your first 10K race?
- Have you participated in a 10K but haven’t had a definitive training plan to prepare for it?
- Are you an experienced runner who intends to shorten their 10K running time or even finish the race before anyone else?
By understanding your fitness level and your goals, it should be fairly easy to choose a schedule that’s perfect for your needs. With that in mind, it’s time to proceed to the next step!
Step 2: Follow an 8-Week Training Schedule
Now that you’re ready to commit to a strict training plan, you’d better grab that calendar and get to work. In this section, we’ll give you two versions of an 8-week plan; one for a first-timer or beginner, and the other for a skilled runner.
8-Week Training Plan for Beginners
If you’re someone who can run for 30 minutes at an easy pace without stopping to catch your breath, well, congratulations, you’re a beginner runner. The term also applies to you if you run three times per week.
In this case, the following schedule should prepare you for a 10K run, allowing you to cover the 6.2-mile distance in 60 minutes only.
Before you get to work, remember that an easy run means that your pace can allow you to hold a conversation without gasping for air. On the other hand, a moderate pace is only slightly lighter than a flat-out 10K pace.
Weeks 1 and 2
| Day 1 | Run 3 miles at an easy pace with 6x 1 minute of jogging |
| Day 2 | Rest or do cross training |
| Day 3 | Run 3 miles at an easy pace with 2x 6 minutes at 10K pace |
| Day 4 | Rest |
| Day 5 | Run 3 miles at a moderate pace |
| Day 6 | Rest or do cross training |
| Day 7 | Rest |
Weeks 3 and 4
| Day 1 | ● Run 3 miles with 6x 30 seconds of uphill runs
● Walk back down the hills |
| Day 2 | Rest or do cross training |
| Day 3 | ● Run 3 miles at an easy pace with 3x 5 minutes at 10K pace
● Give yourself a 2-minute recovery |
| Day 4 | Rest |
| Day 5 | Run 5 miles at a moderate pace |
| Day 6 | Rest or do cross training |
| Day 7 | Rest |
Weeks 5 and 6
| Day 1 | Run 3 miles (alternate between 10K speed and jogging at 600-feet intervals) |
| Day 2 | Rest or do cross training |
| Day 3 | Run 4 miles with 2 miles at 10K pace + 15 seconds (15 seconds slower than your 10K speed) |
| Day 4 | Rest |
| Day 5 | Run 6 miles at a moderate pace |
| Day 6 | Rest or do cross training |
| Day 7 | Rest |
Weeks 7 and 8
| Day 1 | Run for only 30 minutes at a conversational pace |
| Day 2 | Rest or do cross training |
| Day 3 | Run for 25 minutes at an easy pace |
| Day 4 | Rest |
| Day 5 | Rest |
| Day 6 | Rest |
| Day 7 | Run your 10K race! |
8-Week Training Plan for Experienced Runners
As an advanced runner, you’re either aiming to get first place in the 10K race or at least improve your PR. To achieve these ambitious goals, it’s only natural for your 8-week schedule to be more intense and physically demanding.
The following plan should help you maintain your strength and build your endurance to finish the 10K race in 45 minutes or less.
Weeks 1 and 2
| Day 1 | Rest |
| Day 2 | ● Run 5 miles with 10 minutes at an easy pace and 5x 1K at 5K pace
● Take 90 seconds of jogging to recover |
| Day 3 | Run 4 miles at an easy pace |
| Day 4 | ● Run 6 miles at an easy pace with 3x 5 minutes at 10K pace
● Take 3 minutes of jogging as a recovery |
| Day 5 | Run 4 miles at an easy pace |
| Day 6 | Run 3 miles at an easy pace |
| Day 7 | Run 8 miles at an easy pace |
Weeks 3 and 4
| Day 1 | Rest |
| Day 2 | ● Run 5 miles at a moderate pace with 6x 2 minutes of uphills
● Jog back down |
| Day 3 | Run 4 miles at an easy pace |
| Day 4 | Run 6 miles at a moderate pace |
| Day 5 | Run 4 miles at an easy pace |
| Day 6 | ● Run a 5K race
● Do 1 mile of warmup and 1 mile of cooldown |
| Day 7 | Run 10 miles |
Weeks 5 and 6
| Day 1 | Rest |
| Day 2 | ● Run 5 miles with 5x 1K at 10K pace
● Give yourself 90 seconds of jogging as a recovery |
| Day 3 | Run 5 miles at an easy pace |
| Day 4 | Run 7 miles with 2x 2 miles at 10K pace + 30 seconds (30 seconds slower than your 10K speed) |
| Day 5 | Run 5 miles at an easy pace |
| Day 6 | Run 3 miles at an easy pace |
| Day 7 | Run 11 miles |
Weeks 7 and 8
| Day 1 | Rest |
| Day 2 | Run 5 miles with 6x 1000 feet at 10K pace and 500 feet of jogging |
| Day 3 | Run 4 miles at an easy pace |
| Day 4 | Rest |
| Day 5 | Run 3 miles at an easy pace |
| Day 6 | Rest |
| Day 7 | Run your 10K race as well as 1 mile of warmup and 1 mile of cooldown |
Now that you have the entire plan laid out before your eyes, it’s time to put on your running shoes, blast your favorite rock songs, and start running. Just don’t do that before making sure you follow the next steps to improve the effectiveness of your training!
Step 3: Consider Including Some Strength Training
One of the things that’ll make you more than ready to take that 10K by storm is if you include some strength training in your routine. As you might’ve noticed in the previous section, it’s advisable to leave a day or two per week for cross training alone.
Strength training, as well as your running schedule, can do a magnificent job of building your body’s endurance.
The amount of strength training you’ll need to incorporate into your schedule will vary depending on your fitness level. If you already have a strength workout routine, just keep it to one or two days a week.
On the other hand, people who aren’t used to strength workouts can choose some simple exercises to include on their easy-run days. If that’s your scenario, make sure to do these workouts at another time of the day after you’ve taken some rest:
Step 4: Follow Some General Training Tips to Boost Your Performance
Even taking a minute to improve the normal things you do every day while you train can have a substantial impact on your overall performance.
To make sure you’re doing everything right, here are a few guidelines to follow:
- Always do warmup and cooldown to regulate your heartbeat rate and body temperature
- Take walking and jogging breaks and don’t push yourself too hard
- Don’t skip rest days not to overexert your muscles or make yourself prone to injuries
- Invest in a pair of sneakers that aren’t too loose or too tight to keep blisters at bay
- Run in close-fitting clothes that won’t flap in the face of the wind
- Eat a balanced diet every day, keep yourself hydrated, and get your 8 hours of sleep
Final Thoughts On How To Prepare For A 10k In 8 Weeks
Running a 10K race can be anything from a long-awaited challenge to an exciting new experience. No matter what angle you’re looking from, creating a plan to get ready for the 10K should be high up on your list of race-related priorities!
Hopefully, after taking a look at our guide on how to prepare for a 10K in 8 weeks, you can finally scratch that off your list and start training at once