Read more about the rate of perceived exertion and the talk test to determine pacing here. (If you run alone trying singing the alphabet out loud to test your breathing.) That means you should be able to hold a conversation with your running partner without taking large gasps of air between words or sentences. On your running days, you should run at a conversational pace. We can work on running a faster 10K, or progress to a half marathon in your next training cycle. When you follow this plan, you will increase endurance so that you can cross the 10K finish line for the first time (or after a long break). This plan is intended for runners who can currently run a 5K, and are willing to put in the work over the next six weeks to run a 10K. You will prepare for a hilly 10K, and if it is a flat course, you'll fly through those miles with hill training under your belt. Hill repeats help you improve running strength, form, and increase speed.
In the third week, we incorporate hill training. This training schedule includes three running days per week, one or two runner-specific strength training days, and of course, rest days. If you can currently run or run and walk a 5K, you can train to run a strong 10K in six weeks. I put together this 10K training schedule to help you leap from a 5K to a 10K in six weeks.Ī 10K is 6.2 miles. A few of you reached out and said you were ready to take your running to the next level and train for a 10K. If you can run a 5K, you’re ready to train to run a 10K.Īt the end of last year, I published a training schedule to run a 5K. When you slowly build the miles week after week, you allow your body to adapt to the training so that you can achieve new distances and paces. Part of running is learning to break through your own perceived limits. What’s the next natural progression? A 10K. You followed a couch to 5K plan and conquered that goal. The first time you ever attempted to run, you probably were out of breath before you made it to the end of the block, but then you keep training, and before long, you could run a mile. One of the best things about running is that you have a lot of opportunities to progress through various training programs to improve.
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