By Marnie Kunz, NASM-certified trainer, USATF- RRCA-certified run coach

Learn how to train for a 10K to build your fitness and motivation, and perhaps even get your best time. As a running coach and lifelong runner, I have always loved the 10K. It's a great race distance as it gives you an attainable goal that won’t take up all your time (ahem, marathon training) yet is more challenging than a 5K. Whether you’re a beginning runner or a seasoned veteran, running a 10K will help you stay motivated in your training and improve your fitness. Here are my top tips to help you train for your next 10K race.

If you’re a new runner, check out our free Couch to 10K Training Program for a walk-to-run training plan to help you build up to running a 10K.

Couch to 10K Training Plan (12 Weeks - Beginners Walk to Run)

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Are You Ready? Preparing for Training

Before you learn how to train for a 10K, first you’ll need some base miles under your belt. A 10K is 6.2 miles and takes most people a little over an hour to run.

If you’ve been running regularly for at least 5 weeks, then you can start your 10K training. For beginner runners, check out our Runstreet Training Center for a beginner 5K training plan. It’s important to build your fitness level and endurance gradually to avoid getting burned out or injured.

Here are the basics of what you need to start training for a 10K:

Good running shoes that are comfortable for your feet and running style. Make sure your shoes aren’t worn out and flat. Most running shoes last 300 to 500 miles so if you’ve reached that range, it may be time for new kicks.
Moisture-wicking running clothes that are suited to the weather. Think layers and moisture-wicking socks.
A training plan. A 10K training plan will help you make incremental progress and reduce your risk of injury.
Hydration. If you’re training in heat or humidity, bring water on your runs, especially on longer runs. This will help you cool off and prevent cramps from dehydration.

Related Post: How to Find the Best Running Shoes

How to Train for a 10K: A Step-by-Step Guide

Whether you’re an experienced runner or a beginner, following a training schedule will help you make steady progress toward your 10K race. A good training plan includes easy runs, rest days, cross training, and longer runs.

For intermediate and advanced runners, your training program should also have speed workouts like tempo runs. These workouts will help you improve your race pace and get to the finish line faster on your big day.

Here are my top training tips on how to train for a 10K:

1. Pick a race date.

It’s important to pick a 10K race date that gives you enough time to train. Assess your current fitness level and running mileage and then calculate how much you need to be running before race day.

You will need to build your weekly mileage gradually and add 1 to 2 miles a week to your training to build up to running a 6-mile run two weeks before your 10K race. If you are currently running 3 miles for your farthest distance, for instance, you will be able to run a 10K in a month, which gives you time to build up your long runs.

2. Follow a training plan.

You can create your own running plan or get a customized training plan designed by a running coach. A training principle to keep in mind for your plan is progressive overload — add more intensity and distance gradually to build your endurance and speed. When adding miles to your training, add no more than 10 percent more miles per week. Building up your plan gradually will help prevent running injuries and mental burnout.

3. Set your race goals.

Be realistic and focus on one race goal that is measurable and attainable when learning how to train for a 10K. Maybe this is your first 10K race and your goal is to run the whole distance. Or perhaps you’ve run 10Ks before and you want to run at a pace that is 30 seconds per mile faster than your regular training pace.

Write down your main race goal and then you can make sure your program trains you to meet this goal. Be specific and measurable in your goals. Check out our article on how to improve your running with goal setting for more help.

4. Schedule your training runs.

Put your training runs on your calendar and stick to your schedule as much as possible. You may have a flexible work-from-home schedule or busy days caring for your kids, but whatever your situation, it will be much easier to accomplish your training goals if you schedule your runs each week so you don’t have to squeeze them in or feel “too tired” by the end of the day.

If you can, schedule your runs for the morning time or early in your days, as you’ll be most likely to get them done. According to researchers, exercising in the morning helps office workers feel more energized, focus better, and avoid afternoon slumps.

5. Warm up and cool down.

Do an extremely relaxed pace jog to warm up and cool down before and after your workouts. This is especially important for any speed workouts you do. A good warm-up can include 10 minutes of slow jogging and some dynamic stretches to prime your muscles for harder efforts.

After an intense workout, do a walk or jog for 10 minutes to cool down. You can also go through some static stretches to help ease any muscle tension and soreness.

6. Go easy for base runs and long run days.

Many beginning runners feel the need to try to run fast every run, and this is a quick recipe for burnout and injury. It is important to run at a relaxed, easy jog pace for your regular base runs and weekly endurance runs. You can add intensity on speed workout days, but you’ll need recovery days and slow run days to round out your training and allow your muscles to repair.

7. Do speed workouts.

If you're an advanced or intermediate runner, speed work is crucial to help you run faster on race day. It’s important to train your body to run faster and push through challenges if you want to achieve a specific time goal for your 10K race. You will need to do a minimum of one speed workout a week to get faster.

Tempo runs are a staple speed workout that pushes you to run for a steady effort at a “comfortably hard” pace. Start with 2-mile (or 20 minutes if you train by amount of time) tempo runs and gradually increase the distance to 3 or 4 miles. A tempo run improves your lactate threshold and aerobic capacity, helping you to run more efficiently at a faster pace. For your tempo pace, run at your goal 10K race pace. This should be challenging but a pace that you can maintain for up to an hour.

Do at least one tempo run per week, and add an interval workout if you want to make the most progress in your pace. Interval training involves shorter intervals of running fast with periods of active recovery (usually jogging) between intervals. If you are a beginner or just want to finish the race, do not worry about speed workouts. If you have at least 6 weeks of regular running under your belt and want to get started with speed workouts, check out our guide to interval training for beginners.

8. Mentally prepare.

Physical training is important, but as we all know, running is a mental sport. Practice positive thinking in your practice runs, and try some mantras to help you stay strong and positive in your training, and this attitude will help you out immensely in your race. Having a strong mindset is especially important if you are doing a virtual race or running solo.

I also recommend doing some visualization exercises to prepare for your 10K race. Practice deep breathing and then visualize your race day, using all of your senses. Picture what you see, hear, smell, and feel on the race day, and how you feel strong and able to conquer your race. The more you visualize the race, the better you’ll be prepared to “replay” success on race day.

9. Strength train.

Strength training will help you get stronger and faster and improve your running form. Do at least two strength training sessions per week. You can start with bodyweight exercises like push-ups, planks, seated dips, squats, and side lunges. Do 2 sets of 10 reps for each exercise.

If you want to add more intensity to your strength workouts, you can use dumbbells and add exercises like the chest press, single-arm bent-over rows, triceps extensions, Romanian split squats, and bicep curls.

10. Cross train.

Cross training will help give your body a break from running while maintaining your aerobic fitness level. Try biking, yoga, walking, pilates, or swimming for low-impact cross training workouts. At least one cross training session a week can help you become a better athlete.

11. Taper.

Tapering is when you reduce your running mileage and intensity leading up to a race. You can also reduce your strength workouts to give your body a full rest before exerting all your effort on race day. For a 10K, a one to two-week taper will set you up for a good chance of hitting your goal pace and running a PR.

12. Enjoy your race!

Relax and smile, this is for fun, remember?😉 Celebrate that you put in the hard work, you did the training, and now you are slaying your 10K.

Need a Customized Running Training Plan to help you shine in your next race? Head to the Runstreet Training Center for professional help from a running coach and personal trainer with over 12 years of coaching experience.

Have you done 10K races recently? What were your biggest challenges? Follow and tag @Runstreet on Instagram to get cheered on in your training.

Happy running to you!👟

Marnie Kunz is a NASM-certified personal trainer and USATF- and RRCA-certified running coach based in Brooklyn, NY. Marnie likes helping people get and stay active to enjoy a better quality of life. When she’s not doing fitness things, Marnie enjoys exploring with her dog, a mischievous rescue Akita.

How to Train for a 10K: Tips from a Run Coach