How long does it take to train for a 10K?

Eight weeks from a 5K base of three runs a week. Twelve if you are starting from less running or want more margin.

How far should I run in training for a 10K?

Your long run should reach about 6 to 7 miles, which is a little past race distance. Covering the distance in training makes race day considerably less daunting.

What is a good first 10K time?

Anything you pace evenly. Common first-timer times land between 55 and 70 minutes, but a well-paced 65 is a better run than a badly paced 60.

Should I run the full 10K in training?

Yes, once or twice, easy. Unlike the marathon there is no cost to covering race distance in training, and knowing your legs can do it is worth a lot on the start line.

Train for

Training for your first 10K

The 10K is the most underrated race in running. It demands real fitness without demanding your weekends, and it is the distance where most runners first learn what pacing actually means.

Starting point

You can run 5K continuously. That is the only real prerequisite.
Three runs a week. For at least a month, without needing a week off after.
Eight weeks. Enough from that base. Twelve if you want margin.

The eight weeks

1
Weeks 1 to 3
Three easy runs a week. The long one climbs from 3.5 to 5 miles. Add 6 x 20 second strides at the end of one run each week. Nothing hard yet.
2
Weeks 4 to 6
One run becomes structured: 4 x 4 minutes at a comfortably hard effort with 2 minutes easy, building to 5 x 5 minutes. The long run reaches 6 to 7 miles, which is past race distance and takes the fear out of it.
3
Week 7
One session at goal 10K pace, roughly 3 x 1 mile with 3 minutes recovery, so the pace is familiar. Long run 6 miles easy.
4
Week 8
Cut volume by half. One short session early in the week with a few reps at race pace. Two easy days before.

Pacing a first 10K

Take your 5K pace and add roughly 20 to 30 seconds per mile. If you run 5K in 28:00, which is about 9:00 per mile, your 10K is likely around 9:25 per mile, or roughly 58:30.

The mistake everyone makes is running the first two kilometres at 5K pace because it feels fine. It does feel fine. At 7km it stops feeling fine very suddenly, and there is no way back. Run the first kilometre so slow it is slightly annoying.

Frequently asked

How long does it take to train for a 10K?: Eight weeks from a 5K base of three runs a week. Twelve if you are starting from less running or want more margin.
How far should I run in training for a 10K?: Your long run should reach about 6 to 7 miles, which is a little past race distance. Covering the distance in training makes race day considerably less daunting.
What is a good first 10K time?: Anything you pace evenly. Common first-timer times land between 55 and 70 minutes, but a well-paced 65 is a better run than a badly paced 60.
Should I run the full 10K in training?: Yes, once or twice, easy. Unlike the marathon there is no cost to covering race distance in training, and knowing your legs can do it is worth a lot on the start line.

Your block, written

Put a date on it and Shed builds the weeks.

Shed takes your goal, your race date, and the days you can actually run, then writes every session between here and the start line. It reads each run off your Apple Watch the same day and moves what needs moving. No spreadsheet, no guessing at paces.

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