Still not sure how to train? The ASICS Runkeeper app offers training plans to help you reach the finish line! How do I train for a 10K PR? You should do almost all of your runs at an easy, comfortable pace to improve your endurance. Increasing your mileage will provide enough training stress too much too soon is a common cause of injury for beginner runners. If you are training for your first 10K run, you do not want to do speedwork during training. Unlike the marathon or half marathon distance, the 10K distance is manageable enough that you can run it multiple times in training without needing a long time to recover. Ideally, you will want to complete five or six miles at least once in training. More importantly, you should not increase it every week instead, increase it one week, then repeat the same mileage for one to two weeks to allow your body to adapt to it. ![]() You should increase your weekly mileage by no more than 10-15% per week. In order to build your endurance, you will want to increase both your overall weekly mileage and your longest run of the week. For many runners, a 10K means you need to be able to run for an hour or longer. When you prepare for your first 10K, the primary goal is to develop enough endurance to cover 6.2 miles. Advanced runners will complete long runs of 10-14 miles to optimize their endurance. Intermediate runners will complete long runs of 7-10 miles. More experienced runners will likely run more than 6.2 miles in their training. For a beginner, you want to be able to run at least five miles before your 10K race. ![]() If you develop enough endurance, you will prepare your body to cover 6.2 miles. How long should you spend training to run 6.2 miles? The answer depends on your current fitness level, how far you can currently run, and whether your goal is to finish the 10K or run faster.Ībsolute beginners can cover the 10K distance in training, but they do not have to. Read more: How much time do I need to train for a race? How far should my longest run be before a 10K? More experienced runners who can cover the distance and want to run a faster 10K should spend six to ten weeks preparing for their 10K race. After that, you will want to spend another 12 weeks increasing your mileage for the 10K race.Ī 12-week training plan will prepare you for a 10K race if you have been running for a few months. Then, spend 12 weeks building up to the 5K distance. First, spend six to eight weeks on walk-run training to adapt your body to the impact and motion patterns of running. If you are a beginner and wish to complete a 10K, you will want to spend several months building up to the distance. Your goals will also affect the length of your training program. Your base level of fitness affects how many weeks you should spend training for a 10K. How many weeks do I need to train for a 10K? A 10K is twice the distance of a 5K race. The “K” stands for kilometers–so a 10K is ten kilometers. Most likely you have some questions about how to train for a 10K and how to run a 10K race to your best – and we’ve got answers to your most common 10K training questions. From beginners looking to push themselves to a new distance to experienced runners seeking a PR, the 10K offers a challenge for every run. It really comes in handy if you have a full-time working job and it becomes hard to stick to the schedule.The 10K is a popular race distance and for good reason. My most favorite feature is that you can compensate for your missed runs on other days and the app will take it into account. Additionally, you also get audio-guided runs and audiobooks within the app if you want to run on rest days. ![]() The Nike+ Running Club app has inbuilt local music controls whereas some the audio-guided runs have Spotify playlists. You can also modify your current week running schedule based on your schedules for the week. The app midway gauges your training and modifies the training accordingly. It is totally customizable based on the user input like race-date, number of runs per week, rest days, etc. The training program is the most diverse amongst the other apps on this list. I have been using it on my entire journey from 5K to 10K. Nike+ Run Club is a solid 10K running app for anyone who is new to running and even intermediatory runners.
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