If you’re on the hunt for your next run challenge and you’ve completed your fair share of 5Ks then the next logical step is to train for a 10K. Often looked over by many runners, the 10K distance can provide a challenge for any runner of any experience level—it’s just about your approach.
“If you’re doing 5K, you can pretty much go all out,” says Brian Small, RRCA-certified run coach and the owner of Endurance Athlete Racing. “If you’re doing a half marathon or a marathon, you’re conserving energy, and doling out your energy in small doses,” he adds. However, your 10K pace is a sweet spot—it isn’t easy, but it isn’t all-out either, says Small.
On a rate of perceived exertion scale, your 10K pace is about an eight out of 10, which makes the distance challenging for any skill level. This is why finding the right 10K training plan to help guide you through your training is key.
Here’s everything you need to know about training for a 10K, including the best plan for you, how to nail down your timeline, what to eat, how to get faster, and more.
Runner’s World 10K Training Plans
Our Runner’s World 10K training plans can guide you to finish your first race, or break that time-based goal. Here are our most popular 10K training plans, each six weeks long. When you sign up for a Runner’s World+ membership, you get access to these ultimate training guides, plus 5K, half marathon, and marathon plans along with other great perks.
How many miles is a 10K?
A 10K is double the distance of a 5K (3.1 miles) which means it is 6.2 miles long (about 25 laps around the track). It’s a great distance for runners who are looking for more of a challenge than what the 5K distance offers, but aren’t ready to take on a longer distance like a half marathon or marathon.
How many times a week should I run when training for a 10K?
The duration of your training will depend on a variety of factors beyond your running experience like how many days you can truly dedicate to training each week considering any other commitments you may have like work, school, or caring for loved ones.
Also, you want to outline how many weeks you plan to train before you can successfully complete the distance or race. Once you’ve determined these parameters, then you can factor in your experience level and select a plan that works best for you.
Typically, beginner runners should run at least three days a week for time, preferably 30 minutes each day, while more advanced runners can focus on mileage and train up to six days a week, says Small. For intermediate and advanced runners who are interested in improving their time, Small suggests running anywhere from 20 to 40 miles a week, with 40 miles being for more advanced runners.
What’s a good 10K time?
The record for the fastest men’s track 10K (10,000 meters) is held by Joshua Cheptegei, who ran a time of 26:11 and the fastest men’s road 10K is held by Rhonex Kipruto who finished in 26:24. For women, Agnes Ngetich holds the record for the fastest road 10K (28:46) and Letesenbet Gidey holds the record for the fastest track 10K (29:01.03). All impressive times, but nearly three times faster than the average finishing 10K time in the United States which is 1:12:38, according to data collected by World Athletics and the State of Ultra Running in 2022, so don’t force yourself to measure up to these standards.
Typically, recreational runners will run an eight- to 10-minute mile, which is a pace that will allow you to finish the race in roughly an hour, says Randy Acetta, the director of coaching education for the Road Runners Club of America. Whether you can run for an hour without stopping, or run/walk, you will probably be able to complete the distance in an hour and 30 minutes, he adds. This is why it’s considered a doable distance for runners of all levels.
How do I choose a 10k training plan?
As we mentioned earlier, you want to choose a training plan according to your timeline and fitness level. A good plan will include a variety of different when hydration is extra crucial, you want to make sure you drink enough fluids so you can avoid including speed work, long runs, easy runs, and strength training who finished in 26:24. For women.
Whether you’re training three or six days a week, Small suggests finding a training plan that has hard workout days and easy run or rest days in between. On easy run days, avoid running too fast so your body can recover and is ready to fire on hard run days, he adds.
Too much speed work too soon is a red flag. “If you are a new runner who has never done the 10K distance before, you should stay clear of a program that tries to get you to do lots of speed work because your goal is to accomplish that distance, not stress over time,” says Accetta. For example, a plan that has specific time-based workout goals inefficiency not be best for someone who’s How to Run Your Fastest 10K.
Lastly, you want a plan that accounts for strength training. “so your body can recover and is ready to fire on hard run days, he adds core DAA Industry Opt Out good form,” says Small. Strength training will also allow you to improve your single-leg balance, which is a good thing because running is basically a series of one-legged jumps, he adds.
Here’s a breakdown of our 10K training plans to help you find the best one for you:
Run Your First 10K
If you can run four miles in one workout, then this is the plan for you. This training plan was designed with beginners in mind and is for those who are interested in exercising at least four times a week. This plan will help runners learn how to pace their efforts with aerobic intervals and gentle pick-ups. In the first week, runners will clock about 17 miles total and from there, total weekly mileage will increase from week to week until it peaks at about 23.5 miles.
Break 1 Hour
Designed for a seasoned runner who has completed a couple of 10Ks in the past, this plan features a series of workouts to help runners build the stamina needed to crush the hour mark. In just six weeks, you can expect to practice a variety of workouts including race-pace intervals, strides, tempo runs, easy runs, and a 10-mile long run, all so you hit your time-based goal.
Break 45 Minutes
If you’ve mastered running for an hour or longer, this is a great 10K training plan for you. Before you get started, you will need to hone in on your time-specific goals and identify your ideal race pace. Once you get started, you can expect to clock at least 20 miles total in the first week and gradually increase total weekly mileage from week to week. Keep in mind, this training plan will require you to run five days a week, and features a series of speed workouts, long runs, and easy run days.
How do I run a faster 10K time?
If you want to get faster, then you need to run smarter. For those who are How to Run Your Fastest 10K, Accetta recommends focusing on completing the 10K distance for the first time rather than racing for time.
For all runners, but especially new runners, theres value to having a sports drink with aerobic capacity by spending more time running at a conversational pace. “In general, running more will help you to build a stronger aerobic engine,” says Accetta. You can achieve this by upping the total mileage of your easy runs, incorporating cross-training with aerobic exercises like working out on the elliptical, Shoes & Gear, swimming Shoes & Gear.
preferably 30 minutes each day, while more advanced runners can focus on improve your pace, along with strength training Not Sure What to Wear on a Run? This Tool Can Help.
What should I eat and drink before a 10K?
as you gear up for a 10K long distance, but it’s on the shorter side of long distances, which means your diet in the weeks leading up to race day, as well as what you eat before and after on race day is important.
How to Treat Sore Hamstrings After Running fruits, vegetables, whole grains, and protein. As you train, it’s good practice to monitor how your body responds to different foods in order to pinpoint what’s best to eat on race day.
At least an hour before a run or a race, fuel up with simple carbs like oatmeal and fruit or a bagel with nut butter. Also, make sure you’re well hydrated. If you wake up in the morning and your urine is dark in color, that is one indicator you may need to drink more.
In the summertime when hydration is extra crucial, you want to make sure you drink enough fluids so you can avoid dehydration, heat exhaustion, cramping, and more.
For all runners, but especially new runners, there’s value to having a sports drink with electrolytes to help maintain sodium and hydration levels while running in hotter temperatures, says Accetta. Luckily, races often have hydration stations lined throughout the course so you don’t have to carry a water bottle while you run, but you want to practice your fueling and hydration during training.
In terms of fuel, you likely won’t need any midrace nutrition especially if you’re running for an hour or less. Afterwards, make sure you refuel and rehydrate with carbs and protein, as well as fluids.
What should I wear for a 10K?
Running Shoes & Gear race day How Dopamine Helps You Run.
You want to make sure you’re comfortable and safe on race day, so get properly fitted for shoes, sports bras, Shoes & Gear tight hamstrings. Also, avoid wearing a race belt because you likely won’t need to carry much on race day and it can throw off your running form, he suggests.
At least two or three weeks before race day, Small recommends going for a trial run in your racing kit, or whatever you’d like to wear on race day. This way you can pinpoint and address any issues with clothing before you toe the line, Smalls says.
Monique LeBrun joined the editorial staff in October 2021 as the associate health and fitness editor. She has a master’s degree in journalism and has previously worked for ABC news and Scholastic. She is an avid runner who loves spending time outside.
