10k Training




10k training is a fun way to start running, lose weight, and feel great. It is also not as time consuming as marathon or half marathon training.

If you are new to running, then go ahead and get yourself a new pair of running shoes. I cannot stress enough the importance of having a comfortable pair of running shoes during 10k training or training for any running event. They reduce the impact on your legs and joints while helping to avoid, or reduce, back pain. Visit your local running store to get fitted by experts. Having a good pair of running shoes will also make you feel like a runner which will give you added motivation during a 10k training program.

Below are two 10k training schedules. If you have already been running a little, then you can begin the 7-week schedule. If you are new to running, then the 10-week schedule is a safe program to get you started and prepare you for a fun 10k race.


7-Week 10k Training Schedule

Week 1:

Monday - Run 25 minutes, Tuesday - Run 2 miles, Wednesday - Off, Thursday - Run 30 minutes, Friday - Off, Saturday - Run 3 miles, Sunday - Off

Week 2:

Monday - Run 30 minutes, Tuesday - Run 2 miles, Wednesday - Off, Thursday - Run 35 minutes, Friday - Off, Saturday - Run 45 minutes, Sunday - Off

Week 3:

Monday - Run 40 minutes, Tuesday - Run 3 miles, Wednesday - Off, Thursday - Run 40 minutes, Friday - Off, Saturday - Run 4 miles, Sunday - Off

Week 4:

Monday - Run 30 minutes, Tuesday - Run 2 miles, Wednesday - Off, Thursday - Run 35 minutes, Friday - Off, Saturday - Run 60 minutes, Sunday - Off

Week 5:

Monday - Run 3 miles, Tuesday - Run 50 minutes, Wednesday - Off, Thursday - Run 35 minutes, Friday - Off, Saturday - Run 70 minutes, Sunday - Off

Week 6:

Monday - Run 20 minutes, Tuesday - Run 3 miles, Wednesday - Off, Thursday - Run 20 minutes, Friday - Off, Saturday - Run 75 minutes, Sunday - Off

Week 7:

Monday - Run 20 minutes, Tuesday - Run 2 miles, Wednesday - Off, Thursday - Light 20 minute jog, Friday - Off, Saturday - Race Day, Sunday - Off







10-Week 10k Training Schedule

Week 1:

Monday - Run/Walk 15 minutes, Tuesday - Run/Walk 2 miles, Wednesday - Off, Thursday - Run/Walk 15 minutes, Friday - Off, Saturday - Run/Walk 30 minutes, Sunday - Off

Week 2:

Monday - Run/Walk 20 minutes, Tuesday - Run/Walk 2 miles, Wednesday - Off, Thursday - Run/Walk 20 minutes, Friday - Off, Saturday - Run/Walk 35 minutes, Sunday - Off

Week 3:

Monday - Run/Walk 25 minutes, Tuesday - Run/Walk 2 miles, Wednesday - Off, Thursday - Run/Walk 25 minutes, Friday - Off, Saturday - Run 30 minutes, Sunday - Off

Week 4:

Monday - Run 25 minutes, Tuesday - Run 2 miles, Wednesday - Off, Thursday - Run 30 minutes, Friday - Off, Saturday - Run 3 miles, Sunday - Off

Week 5:

Monday - Run 30 minutes, Tuesday - Run 2 miles, Wednesday - Off, Thursday - Run 35 minutes, Friday - Off, Saturday - Run 45 minutes, Sunday - Off

Week 6:

Monday - Run 40 minutes, Tuesday - Run 3 miles, Wednesday - Off, Thursday - Run 40 minutes, Friday - Off, Saturday - Run 4 miles, Sunday - Off

Week 7:

Monday - Run 30 minutes, Tuesday - Run 2 miles, Wednesday - Off, Thursday - Run 35 minutes, Friday - Off, Saturday - Run 60 minutes, Sunday - Off

Week 8:

Monday - Run 3 miles, Tuesday - Run 50 minutes, Wednesday - Off, Thursday - Run 35 minutes, Friday - Off, Saturday - Run 70 minutes, Sunday - Off

Week 9:

Monday - Run 20 minutes, Tuesday - Run 3 miles, Wednesday - Off, Thursday - Run 20 minutes, Friday - Off, Saturday - Run 75 minutes, Sunday - Off

Week 10:

Monday - Run 20 minutes, Tuesday - Run 2 miles, Wednesday - Off, Thursday - Light 20 minute jog, Friday - Off, Saturday - Race Day, Sunday - Off


10k training







Tips for beginning marathon or half marathon training.