Training for a 10k Race on a Treadmill

A 10k race will be a little more challenging than a 5k. The distance you will be covering is 6.2 miles and your 10K run time will be 50 to 70 minutes. You’ll be able to do race pace running or faster if you practice on a treadmill. This will help you have a great time. This plan assumes that you can run for about 20 minutes, so you already have a level of fitness.

The 10k plan

The plan will allow you to run a mixture of mileage and running time. Your longest run of the week will be Sunday’s run. All runs are on treadmills, except that we encourage you to do one run outdoors per week. This is particularly important before the race. The key below will show you the abbreviations we have used.

A 10k race will be a little more challenging than a 5k. The distance you will be covering is 6.2 miles. Your run time will be 30 minutes. You’ll be able to do race pace running or faster if you practice on a treadmill. This will help you have a great time. This plan assumes that you can run for about 20 minutes, so you already have a level of fitness.

The Key:

  • CT – This day is for cross-training. The equipment is different, but you still need to do cardio. These days, you can use an elliptical or bike to exercise.
  • O – This is the outdoor run. If possible, we recommend doing one per week.
  • RP – When you see these initials, you can run at a race pace or faster. This will improve your time.
Week Mon Tue Wed Thu Fri Sat Sun
1 Rest 1 mile O CT 1 mile RP Rest CT 20 minutes
2 Rest 2 miles O CT 1.5 miles RP Rest CT 30 minutes
3 Rest 2.5 miles O CT 2 miles RP Rest CT 40 minutes
4 Rest 3 miles O CT 2.5 miles RP Rest CT 50 minutes
5 Rest 3.5 miles O CT 3 miles RP Rest CT 60 minutes
6 Rest 4 miles O CT 3 miles RP Rest CT 70 minutes
7 Rest 4 miles O CT 3 miles RP Rest CT 45 minutes
8 Rest 3 miles O CT 2 miles RP Rest Rest 10k Race!

Here is the 8-week plan to run 10k. You should now be accustomed to drinking water during runs. You will need water at 10k. If you are running this race for 45 minutes or longer, consider grabbing a protein or energy bar. After you have finished your 10k race, take a break and look back at it. Now, it is time to push yourself to the limit. A half-marathon is a great choice!

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