10K Training: Advanced Beginner Schedule

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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 8-week advanced beginner 10K schedule (see chart below).

This training schedule is geared toward runners who can run 3 miles comfortably and can run 4 to 5 days per week.

Notes about the 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. So 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.

Tuesdays and Saturdays: After you warm up, run at a comfortable pace for the designated mileage.

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. Try this 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 flexbility.

Thursdays: Your Thursday "race paces" 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. So, if you prefer to workout on a Monday or Friday, it's fine to swap a rest day for a run day.

10K Advanced Beginner Schedule

1Rest3 m runCT2.5 m run (race pace)Rest3 m run30 min EZ
2Rest3 m runCT3 m run (race pace)Rest3.5 m run35-40 min EZ
3Rest3.5 mi runCT3.5 m run (race pace)Rest4 m run35-40 min EZ
4Rest4 m runCT3.5 m run (race pace)Rest4.5 m run40-45 min EZ
5Rest4 m runCT3 m run (race pace)Rest5 m run40-45 min EZ
6Rest4 m runCT3.5 m run (race pace)Rest6 m run40-45 min EZ
7Rest4 m runCT3 m run (race pace)Rest7 m run40-45 min EZ
8Rest3 m runCT or Rest3 m runRestRest10K Race!

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