10K training schedule for advanced beginners: This 8-week schedule is geared toward runners who can run three miles, four to five days per week. RELATED: How to Reduce Stress Fracture Risk. With the help of this 10K training plan for beginners, you'll run for 6.2 miles with ease. Your average 10K pace is highly individual and results from your level of fitness, your training history, and your genetic makeup and innate athletic ability. 2020 road races. When exactly you should sign up is different for every person, but a good rule of thumb is to base this off of your current long training run. Add in some extra rest before race day alongside the excitement and adrenaline of racing, and you’ll be able to cover the extra 1.2 miles and cross the finish line of your first 10K race. It requires the highest fitness level and an ability to balance weight. The long run is very important for every runner, whether he is a newbie or an expert. Are you a runner? You can prepare for a 5K run in just two months. You can use the 10k Training Programs for the Half Marathon, all you need do is increase your long run in week 1 to a minimum of 18k. The key is to run for fun, otherwise you may be setting your child up for failure or, worse, a chronic injury. In the meantime, you can check other questions on our forum, please click here to continue. The program includes all the basic principles needed to create a life long runner: Strength. Easy run: Four weeks is long enough to improve your fitness and put a little edge of speed in your legs. If you have ambitions for longer distance races in the future, look to start moving the long run distance up to 25k to start. It will be answered by one of our experts soon. Nike Run Club Guided Run: In Control or SPEED RUN: Intervals / 6:00 Warm Up / 1:00 Mile Pace / 3:00 5K Pace / 5:00 10K Pace / 7:00 Recovery Run Pace / 0:30 recovery after Mile Pace / 1:30 recovery after 5K Pace / 2:30 recovery after 10K Pace; Nike Run Club Guided Run: Another 5K Run or LONG RUN: 5K / 3.1 Mile Run With proper training, just like transitioning from the 5K to the 10K, you should be able to run a half marathon somewhere between 6 and 8 weeks of training after a 10K. 1-2 mile warm-up, 12 x 400 meters at 10k goal race pace with 60 seconds rest, 1-2 mile cool down. Do you want to run longer and you can’t? Thursday—Rest or cross train. Women who train the same amount average 54 minutes. And if you have run a race or specific distance recently, you can use that finish time to determine your goal 10K pace. Doing a 10k run in an area requires endurance, energy, and strength. Walk 90 seconds. ; 10K training schedule for beginners: This 8-week training schedule is designed for beginner runners who simply want to get to the finish line of a 10K race.It assumes that you can already run at least 2 miles. Tuesday—Rest or cross train. This plan is for you if you’re new to running and would like to train for a 10km (6 mile) run. How long should it take a beginner to run 10k? The 10k run, also known as a 6.2-mile run, is a popular milestone to achieve with beginner runners, especially for those who are not quite ready to take on a half-marathon. This guide is designed to make running a safe and enjoyable experience for beginners, and … For example, running a 10K on an entirely flat course is not going to be comparable to a 10K on a flat to hilly or all-hill terrain. Aim only to complete the race and don’t worry about your finishing time. Remember that your first race just sets a benchmark! 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