How long should a beginner train for a 10K?

10K Training Overview Novice runners who have never done a 10K before should plan to train anywhere from eight to 10 weeks, depending on their fitness starting point. You should be committed to running or working out three to four days per week.

How should a beginner train for a 10K?

The 10K Training Plan For Beginners My couch to 10K training plan incorporates a mix of low-intensity running—or jogging, walking, and resting. During the three months of training, you’ll gradually build your running time from 5 to 10 minutes in the first week to 40 to 50 minutes in the last week.

How often should you run when training for a 10K?

Training for a 10K can be achieved with three to four training sessions a week. Ensure that you factor in rest time in between these days to allow your muscles time to repair and recover. In the last 3 weeks of training before a race, your runs will begin to taper.

What’s a good pace for 10km?

Most runners who are reasonably fit and clock 15–30 miles per week can expect to finish a 10K race in 50–70 minutes. More advanced runners will usually finish in 43–50 minutes. Exceptionally fit runners can average a mile every 7 minutes, whereas more casual runners can expect to run a mile every 10–14 minutes.

Should you drink water during a 10k?

During runs Only water is necessary during 5k and 10k events. Drink 4oz every 15 minutes.

Is it good to run 10km everyday?

Running 10K (or even about 5 miles) daily would be an excellent exercise regime, although one should really take a day or two off per week for recovery.

How many days rest after 10K run?

Likewise, a 10K recovery plan would be one day completely off post-race, followed by 5 easy, low intensity days. If you feel sore or unusually fatigued after the 10K, allow yourself 2 days completely off followed by 5 easy days. Most importantly, learn to listen to your body!