If you are comfortably running 15 miles or more per week, you can begin to incorporate some faster running into your 10K training. You can increase your mileage by adding an extra day-such as 4 days of running instead of 3 days-or adding a mile to each run every couple of weeks. Gradually increase both your long run distance and your overall weekly mileage, so that you can run 6 miles a couple of weeks before race day. It’s important to give yourself time to build up to the 10K distance. Building your endurance will make the 10K both physically and mentally manageable. If the furthest you have ever run is 3.1 miles, doubling the distance can be intimidating.
Beginner Tips for How to Train for a 10Kįor many new runners, the 10K run is the natural next step after the 5K. A 10K is twice the distance of a 5K race. If you’re not familiar with this run, check out our Top 10K Training Questions, Answered. The “K” stands for kilometers–so a 10K is ten kilometers. Whether running your first 10K or aiming for a personal record (PR), these tips will help you train for and race your best 10K. The distance attracts new and experienced runners alike. The 10K is a popular pick for many runners.
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