10k running training plan

So you want to run 6.2 miles? This 10k training is for beginners. We’ll do one for intermediate, and advanced runners. This isn’t a plan that will fit every person universally, so tweak as necessary.

A beginner is someone who has been running for at least six months and can run two miles and have done a little fast running when you felt like it.

Mondays and Fridays: These are rest days. Rest is critical for recovery and injury prevention efforts. Your muscles actually build and repair themselves during your rest days. So if you run every day without taking days off, you won’t see much improvement.

Tuesdays, Thursdays, and Saturdays: After you warm up, run at a comfortable pace for the designated mileage. Make sure you cool down and stretch after your run.

Wednesdays: Cross-train (swimming, elliptical trainer, cycling) at easy to moderate effort for 30 to 40 minutes. If you’re feeling tired then rst on this day.

Sundays: Your run should be at an comfortable pace, which helps loosen up your muscles. Or, you can do a run/walk combination.