10K Training: Advanced Beginner Schedule

runner drinking water
ICHIRO/Digital Vision/Getty Images

You've already run at least one 10K (6.2 miles) road race, or you have some running experience and are ready to race a 10K. If the beginner runner 10K schedule doesn't seem like it's challenging enough or the intermediate 10K schedule seems too tough, try this eight-week advanced beginner 10K schedule.

This training schedule is geared toward runners who can run 3 miles comfortably and can run four to five days per week.

10K Advanced Beginner Schedule

Legend:

  • CT: Crosstraining day
  • EZ: easy pace
WeekMondayTuesdayWednesdayThursdayFridaySaturdaySunday
1Rest3 milesCT2.5 miles race paceRest3 miles30 min. EZ
2Rest3 milesCT3 miles race paceRest3.5 miles35-40 min. EZ
3Rest3.5 milesCT3.5 miles race paceRest4 miles35-40 min. EZ
4Rest4 milesCT3.5 miles race paceRest4.5 miles40-45 min. EZ
5Rest4 milesCT3 miles race paceRest5 miles40-45 min. EZ
6Rest4 milesCT3.5 miles race paceRest6 miles40-45 min. EZ
7Rest4 milesCT3 miles race paceRest7 miles40-45 min. EZ
8Rest3 milesCT or Rest3 milesRestRest10K Race

Details of the 10K Training Schedule

  • Mondays and Fridays: Mondays and Fridays are rest days. Don't ignore rest days—they're important to your recovery and injury prevention efforts. Your muscles build and repair themselves during your rest days. If you run every day, you're not going to gain much strength and you're increasing your risk of injury. It's also beneficial to get a mental break from running on some days. These can also be days that you do strength training.
  • Tuesdays and Saturdays: These are running workout days. After you warm up, run at a comfortable pace for the designated mileage. The mileage steadily increases for the Saturday long run to get you prepared for the 10K distance. By week 7 you train beyond the 10K distance as this will help ensure you can finish strong. 
  • Wednesdays: Do a cross-training (CT) activity (such as biking, elliptical training, or swimming) that you enjoy at an easy to moderate effort for 45 to 50 minutes. Strength-training can improve your running performance and help reduce your injury risk and it is recommended for fitness in general two to three days per week. Try a simple strength training workout on your CT or rest days. Yoga is also a very beneficial supplement to running to help improve your strength and flexibility.
  • Thursdays: Your Thursday "race pace" distances should be run at your anticipated 10K race pace. If you're not sure what that pace is, run at a speed that you think you could hold for 6.2 miles. Doing regular race pace runs not only improve your fitness, but they'll help you become more familiar with how you feel at that pace, making it easier for you to maintain that pace on race day.
  • Sundays: Sundays are active recovery days. Run at an easy (EZ), comfortable pace to help loosen up your muscles. Or, you can walk or do a run/walk combination for the designated amount of time.

You can switch days to accommodate your schedule. If you prefer to workout on a Monday or Friday, it's fine to swap a rest day for a run day.

It's good to have your serious running workouts every-other-day to give your body time to recover and build new muscle and energy systems.

If your training is interrupted by illness or vacation, try to resume your schedule where it left off. If the interruption is for more than a week, repeat the last week's workouts before progressing.

While you might use the treadmill for one workout per week, it's best to do road training for a road race. Your body will encounter different conditions out in the real world compared with running on a treadmill.

Continue Reading