Training Plan For Your First 10K

by Susi May 2

If you've mastered the 5K and are ready to up your distance, it may be time to run a 10K — but don't train blindly. Follow this 12-week training plan created by physical therapist and running specialist Julie Ann Dougery of the CPMC Running Clinic. The goal: to run a 10-minute mile race and train injury free. If you start this plan today, you will be ready to race on May 1 — pretty inspiring, no?

If you can run three to five miles continuously without any pain, this plan is for you. This program includes both tempo and speedwork. But don't be intimidated by these new types of workouts; Julie swears they will "pay off huge come race day."

Keep reading to check out the plan.

Key:
2 miles @12:05 = run two miles at a 12:05 minute per mile pace
XT = Cross training: do a Pilates class, take an indoor cycling class, swim, hike — something beside running
Rest = If you're feeling tired or if you just don’t feel like working out — rest and get your body geared up for the next day!
Tempo run = a short run at a quick pace, only slightly slower than race pace
Speedwork = different types of interval training done at a track. Do note that 400 meters is equivalent to one lap around the track. One mile is equivalent to four laps around the track. Most of the speedwork has you jogging between intervals for recovery.

How to decipher a speed workout:
Speedwork Dist: 4 Mi, inc Warm; 3x800 in 4:40 w/400 jogs; Cool = run four miles total; warm up for one mile, then do three repetitions of the 800 meter (two times around a standard 400 meter track) in 4 minutes and forty seconds; between reps jog for 400 meters (once around the track); after your third rep, cool down by jogging for one mile.

How to decipher a tempo run:
Tempo Run: Dist: 4 Mi, inc Warm; 2 Mi @ 10:26; Cool = run a total of four miles; warm up for one mile, then run two miles at a pace of a 10:26 mile, then cool down running a mile

If you don’t like running around the track — use a watch and time yourself to get a sense of how long it takes you to go around the track 1x (400) then you can use that amount of time to do intervals where you normally run. If you do work out on the track, make sure you change directions every other mile to help prevent injury.

Click here for an image-free printable training schedule. Print it out and tape it to your fridge for extra inspiration. Not ready for a 10K? Give our 5K training plan a whirl.