10K Training for Runners: The How-to Guide

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This will give you predicted times for races of other distances including the marathon. Note that these tools tend to predict marathon times that are a little too fast for beginners. Try to complete all of your long runs without slowing down at the end. If you are forced to slow down in one of these runs, start the next one at a slower pace. As your long runs get longer, the pace at which you run them will become more predictive of what you can do in a marathon.

10k Training Plans

In week five of the Half Marathon to Marathon Plan, this workout is scheduled. It comprises an 1-mile warm-up, plus Complete this run at your current goal pace for your upcoming marathon, basing this goal on both Step 1 and Step 2. After you finish, use the result of the simulator to refine your objective.

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Long runs are designed to be taken slow and to build your endurance, both aerobic and muscular. Download the full guide here.


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Easy ways to prepare for your event

Health Check Read more. Exercise 3rd May 3 min read Written by Medibank. For beginner runners, the 10K distance can seem intimidating. But the training is not that different than training for a 5K.

How to Start Running

However, finding a 10K race is not as easy as finding a 5K race. You may be able to find only one or two a year in your local area. But some runners pick one 10K that they run every year and enjoy seeing if they can improve their time each year. Many beginner runners choose the 10K distance because it's an attainable goal and the training is not as time-consuming as a half or full marathon.

If you're new to running and want to train for a 10K, here are a couple of 10K training programs:.

How To Step Up To 10K Race Training

It assumes that you can already run at least two miles. If you've never run before, follow this step-by-step plan for building a running base before you start with the 10K schedule. You should be able to run up to 3 miles to start this schedule. You may have never run a 10K before, but you're looking for a schedule that's a little more challenging than the 10K Beginner Schedule.

10 km Training Guide (Beginner – 8 Weeks)

This eight-week training schedule is designed to help you run your fastest 10K. You should be able to comfortably run up to 5 miles to start this program. You should be able to comfortably run up to 4 miles to start this program. You should be able to comfortably run up to 7 miles to start this program. Racing Etiquette : If you're new to running in road races, you may not be familiar with some of the rules, both stated and unwritten.

To avoid annoying fellow runners and prevent looking like a newbie , be sure to follow these etiquette guidelines when participating in races.


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