How to Train for a 10k Run From Scratch

Set a Goal

To get started, you need to decide what kind of a 10k race you want to run. Do you want to run competitively, or simply just finish the race? Once you have your goal in mind, you can create a plan to help you achieve it.

Start with a Running Program

Whether you’re a beginner or a seasoned runner, it’s important to get into a running program. A good program should include both strength training and running workouts. Start off with a couple of days of running and gradually build up over time. Make sure to listen to your body and adjust the program accordingly.

Focus on Endurance

As you’re training for a 10k, you want to focus on building up your endurance. This means running at a steady pace for longer distances. If you’re a beginner, start with one mile and gradually increase the distance. Aim to increase your distance by 1-2 miles each week.

Incorporate Interval Training

Interval training is an effective way to build speed and endurance. It involves alternating between bursts of high-intensity running and slower-paced jogging. This type of training helps to improve your running efficiency and can help you reach your 10k goals faster.

Stay Motivated

Training for a 10k can feel overwhelming, especially if you’re a beginner. To stay motivated, set smaller goals along the way. This can help you stay on track and give you something to look forward to as you progress. You can also reward yourself for reaching each goal to help keep you motivated.