How to train for 10k in six weeks

If you want to how long it takes to train for 10k, then we have some good news for you.

A senior couple running through wooded parkland on a sunny day

Image credit: Getty Images/nd3000

By Paul Larkins | Published - 3 Oct 2023 | Updated - 11 Sep 2024

You’ve seen the advert, you’ve talked to a few friends, and you’ve read how great running a 10k can be. Now, the big question is how do you train for the distance?

Well, the good news is that it’s simple, relatively quick and, above all, very satisfying. Be warned, though, it’s also addictive – not to mention very good for you – and before you know it, you’ll be looking for more.

Here are some things you need to know before you start training for 10k:

You can run that far

Pace is going to be key here. Learning how to pace your run is all about talking to friends while you’re out. If you can do that, then you’re running at the right speed.

It’s the same rule for Olympians and beginners alike. Most of your running (or running and walking, otherwise known as Jeffing) should be comfortable, social and not taxing.

Speed will be your friend

This is an element often ignored when you’re thinking about how to train for a 10k but it’s massively important. And, for all of you new to the world of running, adding speed to your run means you must stop and walk.

Think of a speed session as a way of turbocharging your schedule and plan to do something a little quicker once a week. We’re not talking Olympic sprint speed, rather simply going a little faster than your comfortable pace.

Improvement is all about changing pace – interval running training – every now and then.

You’ll get stronger

For this, I’m a massive fan of bodyweight exercises. Strength training is hugely important as you get older. So, when you’re planning on how long to train for 10k, put aside half an hour once a week for exercises such as plank, push ups and squats.

Of course, you can always add more to your programme, as strength training for runners is vital when it comes to keeping your form over 10k – reducing the chances of injury and helping you with the speed training.

A strong woman performs a push-up using a bar at outdoor gym equipment — Image credit: Shutterstock/Drazen Zigic

Days off are as important as the training

Research has identified that for all your 10k training to take effect, you need to plan in rest days. Most training schedules you read tend to be aimed at 30-somethings but, as an older runner, you need to pay attention to recovery almost as much as the running.

Take two or three days off between runs and a nice number to work to is that you need around two and half hours of fitness a week for improvement to occur. Swim or do a strength session but keep the pounding to a minimum. Trust me, your legs will thank you.

Invest in the right kit

The right kind of running shoes are very important and worth the investment. The correct pair of shoes will not only be comfortable; they can minimise your risk of injury. There are some great bargains to be had by looking at last year’s models. I tend to head to Sportsshoes or Runners Need.

Joss Baldwin, from Runners Need buyer, says: “It’s important to wear the right running kit all year round, and the different seasons mean different garments.

“Your clothing and accessories will determine how successful your run can be, so invest in the right kit for you and make it simple to transition from season to season smoothly.”

When it comes to running clothes, always choose sweat-wicking, quick-drying, and breathable fabrics, to keep you cool and running comfortably.

Runner’s Gift Box, RRP £24.99

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A woman wearing a cap and sports attire running past a body of water on a sunny day — Image credit: Shutterstock/The VisualsYouNeed

How long will it take to train for a 10k?

The good news is that it’s possible to train for a 10k in just six weeks. I’ve put together a plan for you that will see you appear at the starting line of your bucket-list race in top shape.

And as I suggested, be warned: this will just be the start. Next up, you’ll be asking what exactly is the half marathon distance?

Planner

Day	New runners	Goal setters
Week one
Monday	20 minutes mixed walking and running	20–30 minutes slow running
Tuesday	Rest	Rest
Wednesday	Rest	40 minutes, and include three efforts of three minutes, with 90 seconds between each effort
Thursday	20 minutes mixing walking and running	20 minutes very slow running
Friday	Rest	Rest
Saturday	Swim or head to the gym	Swim or head to the gym
Sunday	30 minutes mixing walking and running	60 minutes slow running
Week two
Monday	20 minutes mixing walking and running	20–30 minutes slow running
Tuesday	Rest	Rest
Wednesday	Rest	40 minutes, and include four efforts of two minutes, with 60 seconds between each effort
Thursday	15 minutes running	20 minutes very slow running
Friday	Rest	Rest
Saturday	Swim or head to the gym	Swim or head to the gym
Sunday	20 minutes running	60 minutes slow running
Week three
Monday	30 minutes mixing walking or running	20–30 minutes slow running
Tuesday	Rest	Rest
Wednesday	Rest	40 minutes, and include three efforts of five minutes, with 90 seconds between each effort
Thursday	25 minutes running	20 minutes slow running
Friday	Rest	Rest
Saturday	Swim or head to the gym	Swim or head to the gym
Sunday	40–60 minutes mixing walking and running	60 minutes slow running
Week four
Monday	30 minutes slow running	40 minutes slow running
Tuesday	Rest	Rest
Wednesday	Rest	40 minutes, and include five efforts of three minutes, with 60 seconds between each effort
Thursday	40 minutes slow running	20 minutes slow running
Friday	Rest	Rest
Saturday	Swim or head to the gym	Swim or head to the gym
Sunday	40 minutes slow running	75 minutes slow running
Week five
Monday	30 minutes slow running	30 minutes slow running
Tuesday	Rest	Rest
Wednesday	Rest	30 minutes, include eight efforts of one minute, with two minutes between each effort
Thursday	40 minutes slow running	20 minutes slow running
Friday	Rest	Rest
Saturday	Swim or head to the gym	Swim or head to the gym
Sunday	30 minutes slow running	45 minutes slow running
Week six
Monday	20 minutes slow running	20 minutes slow running
Tuesday	Rest	Rest
Wednesday	Rest	20 minutes slow running
Thursday	10 minutes slow running	20 minutes slow running
Friday	Rest	Rest
Saturday	Rest	Rest
Sunday	10k	10k

written by: Paul Larkins

Paul Larkins has been a sports journalist for more than 30 years, covering two Olympic Games, one Paralympics, numerous World Championships and, most recently, the Commonwealth Games in Birmingham in 2022. He’s also been a magazine editor, heading up titles covering everything from running to cooking and buying tractors.
But his real passion is running. As a former GB International athlete and sub-4-minute miler in the 1980s, Paul has a great understanding of life-long fitness and the benefits it can provide.

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