You recently registered for a 10K run. Or maybe you just want to wait and observe how the training goes. We’ve put up a 6-week 10K run training plan that will put you in the best possible position on race day.
The 10k instructional plan is divided into weekly sessions that contain both rest days and other sessions to ensure that you prioritise recovery and other kinds of training. When pursuing a goal, training schedules are excellent for providing structure and accountability. Having said that, they are also adaptable.
This is only a starting point that you can (and should) modify to meet your specific requirements. In other words, it’s a suggestion, not a mandate. Above all, it’s important to pay attention to your body’s (and mind’s) signals and avoid unduly pushing oneself. So remember to enjoy the trip, whether you’re preparing for your first 10K run or trying to beat your previous record.
Rest Times
A training schedule is great because it gives your routine structure and holds you responsible for adhering to set deadlines. In addition to pushing you out of bed to run when you lack motivation, being held accountable also entails making sure you receive enough sleep and have time to heal.
Healing and rest are the most crucial components of training, as any marathoner worth their salt will tell you. With this in mind, experts made sure they were integral parts of the 10k training plan. Therefore, be sure to prioritise your rest days just as much as your training run times.
Six-Week 10K Run Training Schedule
| MON | TUES | WEDS | THURS | FRI | SAT | SUN | |
| Week 1 | Run2-3km | Workout | Rest | Workout | Rest | Run5-6km | Rest |
| Week 2 | Run3-5km | Workout | Rest | Workout | Run3-5km | Run5-8km | Rest |
| Week 3 | Run3-8km | Workout | Rest | Workout | Run3-5km | Run6-9km | Rest |
| Week 4 | Run3-8km | Workout | Rest | Workout | Run3-5km | Run10-12km | Rest |
| Week 5 | Run3-8km | Workout | Rest | Workout | Run3-5km | Run8-11km | Rest |
| Week 6 | Run3-8km | Workout | Rest | Workout | Workout | Run1-2km | Race Time |
Workouts
Training days can significantly boost performance on race day. These might be truly different in terms of activity. While yoga or pilates programs offer a perfect balance between strength gain and rehabilitation, experts recommend strength training or core workouts.
Alternately, quick and simple circuits using only your body weight or dumbbells are ideal for maximising workout days. Before a long run, circuit training is an excellent technique to build strength. You’ll feel much tougher and be prepared to run those miles if you build up your muscles and stamina. Therefore, check out the samples below if you need some assistance with exercises or sequences to prepare for that Sunderland 10K.
Dead Row and Lift
Carrying a dumbbell in front of each leg with the palms towards each other, stand with your feet hip-width apart. Step forward until your back is parallel to the floor and your arms are dangling down. Bring your hands to your ribcage and drive your elbows back.
To complete one rep, lower the dumbbells and then regain your starting position. Make sure to perform 10 to 15 reps.
Lunges
Hands on hips, left foot in front of right with right heel lifted, feet spaced widely apart; centre body weight primarily on the left foot. As you lower into a lunge with your right knee bent, bend your left knee 90 degrees.
Plank Matrix
Place your forearms shoulder-width apart on the floor as you lay face down. Plank for 30 seconds while resting on your forearms, keeping your abs taut, your back straight, and your bum down. Put one arm in the air as you roll onto your right side.
Rower Sit Up
Lay down on the floor, face up with your arms behind your head. Sit up straight, tucking your knees toward your chest as you sweep your arms out and across your legs. Without completely touching the floor, bend your arms and knees to the starting position. Make sure to perform this for 10 to 15 reps.
Box Jumps
Step up two feet or get a strong box. Step back 1.5 feet. Squat down with slightly bent knees, leap up onto the platform with your arms raised, and land softly on the balls of your feet. After remaining in this position for two to three seconds, spring back to the ground and land on both feet. Here, the squat is the key exercise, so go low!
Single-Leg Squat
Standing with your feet hip-width apart and your arms out in front of your chest, lift your right foot a few inches off the ground with your foot flexed. With the left knee bent 90 degrees, squat down on one leg. Go back to the starting point. Do 10 to 15 reps, swap legs, and repeat. As you squat, make an effort to lift your right leg higher.