Running your first 10K can seem scary, but with the proper preparation, it can be easier than you think.
We are excited to announce our 12-week training program, designed by Ilya Tyapkin, a professional and Olympian runner specifically for beginners who are seeking to progress from a 5k to prepare for a 10k run.
One common question runners have when training for an event is how fast to run during training sessions.
The problem is that “fast” is different for everyone. What feels fast for one person might be slow for another. Define your own pace based on how hard you feel you’re working.
The Training Plan
How Does the Training Plan Work?
This program suits those who want to run their first 10 kilometers easily and pleasantly. If you have already completed beginner training of 5 kilometers, this will be a new level for you.
Each week, you’ll slowly increase your running time or distance, making you stronger without feeling overwhelmed.
By the end of the 12 weeks, you’ll be surprised at how much more comfortable and confident you are with running longer distances.
One common mistake beginners make is skipping rest. Rest is just as important as running! Your muscles need time to recover, so we’ve included rest days to avoid injury.
All runs are performed at a comfortable, conversational pace. Conversational pace – a running pace at which it is possible to say a small sentence without being out of breath
Training Structure Breakdown
By following this structured plan, you’ll be ready to complete your first 10K!
In the first two weeks, you’ll alternate between 2 minutes of walking and 2 minutes of running, gradually increasing the duration each week while including Special Running Exercises (SBU) to improve your technique.
From weeks three to four, you’ll shift to longer running intervals, gradually increasing your total activity time to 35 minutes.
In weeks five and six, you’ll focus on longer running segments, including up to 30 minutes of continuous running.
During weeks seven and eight, you’ll continue to build distance, incorporating longer runs of 25-30 minutes, along with some faster segments. In weeks nine and ten, you’ll increase the intensity, running up to 50 minutes while adding short sprints.
Finally, in weeks eleven and twelve, you’ll prepare for the race with longer runs of 30-40 minutes and some speed work, leading up to your 10K on the final week.
What Paces Should I Train At?
A common question for new runners is what pace they should run during training.
A helpful way to determine if you’re running at the right pace is the “talk test.” You should be able to have a conversation comfortably without becoming too breathless.
Additionally,a good pacing strategy for longer races is to aim for a negative split, which means running the second half of the race slightly faster than the first. By starting conservatively and saving some energy, you’ll have more strength to push harder toward the finish.
For example, in a 10K race, you could run the first 5K at a steady pace and then gradually increase your speed in the second half.
What is a Good Target Time for a 10K?
If you’re a beginner, don’t set overly ambitious goals. To understand your 10K target, see how far you can run comfortably in 15-20 minutes.
Measure this distance, divide the time by the distance, and multiply the result by 6.2 to estimate your 10K time. If this math seems too complicated, try our race time predictor calculator.