Beginner Competition General

10km Training Plan – How to train for a 10km race

In this blog post, we would like to focus on a challenge that is as demanding as it is accessible: the 10 km run. We’ll show you how to prepare optimally, avoid injuries and achieve your personal goals.

The 10 km distance: an achievable challenge

The 10 km run is particularly interesting for runners for various reasons. It offers a balanced challenge that is suitable for both beginners and experienced runners. The distance requires a good basic level of fitness, but is also achievable and motivating. For many, the 10km run is also an ideal introduction to longer distances such as the half-marathon and marathon. Preparing for these improves endurance, promotes a structured training routine and allows you to challenge your own limits.

When should you start specific 10km training?

You should normally allow between 8 and 12 weeks to prepare for a 10 km run. If you have a solid basic form, you can prepare within 8 weeks. Beginners should allow at least 12 weeks for preparation.

At running.COACH, specific training begins 14 weeks before the target race.

You can find out more here: How many weeks of training you need for a running competition

How many training sessions per week should you do for 10 km training?

This also depends on various factors. Your current training volume, your goals and your life circumstances are important considerations. Remember that training and recovery should be in the right balance.

The following table should help you find the optimal number of training sessions:

Beginner Jogger Intermediate Ambitious Professional
Improve performance 4 4 5 8 12
Maintain performance 3 3 4 5 7
Just for fun 2 2 2 3 3

If you want to increase your training frequency, it is important to do so slowly and in a controlled manner. We recommend increasing the training frequency by a maximum of one session per week and half-year. This will allow your body to adapt to the additional load and minimize the risk of injury and overload.

Which sessions should not be missed during 10 km training?

Vary your units during the training week. For example, regularly incorporate intensive running training into your weekly schedule (from 5 units per week, two intensive units can easily be included). Even with the comparatively moderate distance of 10 km, it is important to plan a long run every week in preparation in order to strengthen your aerobic endurance and promote the efficient completion of the race distance. The remaining units can be supplemented with endurance runs and recovery runs.

The duration of the long jogs should be between 75 min and 150 min. Vary the duration from week to week by cycling your training.

How should the training sessions be distributed throughout the week?

Intense and long runs are the key units. You should always take at least one day’s break or an endurance run between them to maintain quality.

Of course, the easiest way to do this is to let running.COACH generate the plan automatically. This way, you will also receive a suggestion for the optimum training pace.

Preparation competitions and running community

To prepare yourself optimally, integrate a few test races into your preparation phase. These not only offer you the opportunity to assess your performance, but also to adjust your race tactics.

Your preparation program could look like this:

  • 2-4 preparation races spread over the last 14 weeks of preparation.
  • Last race 7 days before the main competition, maximum 5 km.
  • Race distances decreasing towards the competition, final race shorter. E.g. 15 km, 10 km, 5 km, 5 km and main competition.

You can find a calendar of interesting races here.

Running training with the help of a training plan

running.COACH offers an innovative platform for runners to create individual and dynamic training plans. The suggested workouts are based on your current fitness level and continuously adapt to your progress.

With a global member base of over 150,000 runners, the platform offers the opportunity to be part of a dedicated running community while pursuing individual running goals.

Create with running.COACH a customized and dynamic running training plan that optimally prepares you for your running goals based on your current fitness level. Try running.COACH free for two weeks after your first login!

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