download 10 mile training plan for beginners

You don’t have to run a 10k before your 10k race but doing so can help you build confidence and rid race jitters. If you’re a more experienced runner, it will likely take you under an hour. If you’re a beginner running, it may take you up to 90 minutes to complete a 10k. The average time to run a 10k is 49:43, according to Running Level which calculates race finish times by age and ability. How long does it take to run a 10k? Pin these free 10k training plans for beginner and intermediate runners for later! The beginner 10k plan is a couch to 10k training plan that includes easy running, building from a low level of mileage. It has more mileage and incorporates speedwork to accomplish a faster 10k time.

The biggest difference between the two plans is that the intermediate 10k plan assumes you have been doing some running.

My 8-week intermediate 10k plan builds you from base of easy running to sharpening your speed and bolstering your endurance. My 8-week beginner 10k plan builds you from the couch to 10k. It typically takes 8 weeks to train for a 10k, assuming you have been running for at least a month. How long does it take to train for a 10k? Related: A New Approach to Goal-Setting How long is a 10k?Ī 10k is 6.2 miles and is twice as long as 5k which is 3.1 miles.

(I recommend my run coaching for more advanced 10k training). To help you will your 10k goal, enjoy free access to my 8-week 10k training plans below including my Beginner 10k training plan and Intermediate 10k training plan. By training for the 10k, you will be running more which will make you fitter and stronger! The 10k distance is an excellent way to challenge yourself because it helps you build both endurance and speed. Here I will discuss training for a 10k and share my 8-week 10k training plan for beginners (a couch to 10k plan) and intermediate runners.

Are you ready to take the next step from your 5k and try to master the 10k? Awesome! I want to help!

Download 10 mile training plan for beginners