10K Training Plan

The 10K (6.2 miles) distance is the perfect race distance; far enough to challenge your endurance, speed, and mental focus yet not so far that preparation consumes your time and energy.

This 10K training program is designed for active people (cyclists, basketball players, week-end warriors, etc.) who can run for 30 consecutive minutes at a steady, comfortable pace. This program is a gradual buildup designed to get you to the starting line injury free. The schedule is based primarily on workout time rather than miles.

The training program includes five workouts a week (three runs and two other workouts). Consider the three runs the “have to” workouts. The idea is that these are key workouts that need to be accomplished each week. Of course, the more consistent you are with all forms of physical activity, the more improvements you make.

Good results have been produced with Key Run #1 on Tuesday, Key Run #2 on Thursday, and the long run completed on the weekend. You can do the three key workouts in any order throughout the week; however, you need to allow at least one day between the key run workouts. In addition to the three key runs, to maintain (and promote) aerobic fitness, you also want to include aerobic cross-training at least twice a week; three cross-training workouts would be ideal.

The aerobic cross-training is a vital component to this training program. Strength training is also important; some basic strength training suggestions are also offered. The strength training exercises are suggested for those whose fitness goals are running-related. The strength training exercises should not be terribly time consuming nor fatiguing.  Strength training and stretching is recommended most Mondays and Friday; although the exercises and sequences vary between the Monday and Friday workouts. If you are not familiar with the suggested strength exercises, consult a fitness professional.  Consistency is the key to this plan.

You can do the three run in any order throughout the week; however, you need to allow at least one day between running workouts. This training plan has activities scheduled most days. You can and should adjust the workouts to fit into your life schedule but each workout does have a purpose. Life interrupts (family, work, travel, weather, etc.) so when you miss a day, don’t worry about it. It is the consistency and gradual progress of this program that is key; missing a workout every now and then will not derail your efforts.

Before you embark on this training program, be sure you’re in shape to follow the training schedule. This program includes a “pre-training week” to help you gauge your fitness. If you are not already able to run the time/mileage for that week comfortably, give yourself some time to build up to that level or you may risk injury.

Pre Training Week Schedule – If you are able to complete this “pre-training week,” you should be able to follow the 10K training schedule and run the Reedy River Run (in Greenville on April 22, 2023) or the Cooper River Bridge Run (in Charleston on April 1, 2023).

10K Training Schedule Notes

 Here are a few quick notes on how the workouts are described:

The workout time distance is listed for each day.

“R” means run; you should walk/jog/run for the indicated duration.
“RI” means “recovery interval” and is a recovery so you can walk or jog slowly for the time indicated.

“XT” mean cross-train; exercise (fitness bike, swim, row, etc.) for the time listed.

Whenever you see a pace or effort denoted as “moderate,” this refers to a pace or effort at which you could maintain for the indicated duration but unable to maintain a conversation while running that effort.

Whenever you see a pace/effort denoted as “hard,” this refers to a pace/effort at which you are not sure that you can maintain for the indicated time.  You’ll be able to do it, you just might not be sure that you can do it.

Run should be completed at a pace that you can maintain for the entire time.  Try to avoid starting so fast that you have to walk later in the workout.  Some of workouts suggest “4 x 3 min. (3 min.).” That means you should run “hard” for 3 minutes and then jog slowly for 3 minutes.  And you would repeat this sequence 4 times.

If you get the chance with some of your runs to run over the actual 10K course, take advantage of that opportunity.  Being familiar with the course can be helpful on race day.

Most Excellent 10K Training Program

Please keep in mind that there is no such thing as a one-size-fits-all training program.  This 10K training plan is designed to help you feeling fit and confident; you should feel free to modify/adjust in order to make it your own.

Strength training is an important component of fitness and can contribute to improved running performance.  The strength training exercises below are not terribly time consuming nor fatiguing.  The exercises and sequences vary between the Monday and Friday workouts.  If you are not familiar with the suggested strength exercises, consult a fitness professional.  Consistency with your aerobic fitness is important; consistency with strength exercises is important.  Consistency is the key to this plan.

Monday Strength Training                                                       Friday Strength Training

Rest 30 seconds between these 7 exercises                        Rest 30 seconds between these 5 exercises

No rest between these 3 exercises                                     No rest between these 3 exercises

REST 2 Minutes; repeat the above sequence 2 more times