Running a 10K race (6.2 miles) is definitely an achievable goal for a beginner runner who has about 8 weeks to train, as long as you’re committed to running or working out at least 3 to 4 days a week. I always like to encourage beginner runners to try races because it helps them stay motivated to keep running and improve their running confidence. If you like the idea of racing but feel like 6.2 miles is too far to race, you could start with training for a 5K race (3.1 miles).
To run a 10K race, you don’t necessarily have to run 6.2 miles during your training. If you get up to 5 miles in your training, you should be able to comfortably complete the race.
Keep in mind that if you choose to sign up for a race, you absolutely do not have to run the entire distance. Many 10K participants run/walk the race, taking walking breaks throughout their run.
Beginner 10K Training Schedules
If you are interested in participating in a 10K race, following a training schedule will help you safely prepare for the race and keep you on track. As you continue with the training, your fitness will improve and you’ll feel more prepared for your 10K race. To give you an idea of what’s involved with training to run a 10K, here are some 10K training schedules for beginners:
4-Week Beginner 10K Training Schedule: This 4-week schedule is for beginner runners who have a month to get ready for their 10K. You should be able to run up to 3 miles to start this schedule.
6-Week Beginner 10K Training Schedule: To start this 6-week 10K training program, you should be active a couple days a week and can run up to two miles.
8-Week 10K Beginner Training Schedule: This 8-week 10K training schedule is perfect for beginner runners who can currently run two miles and want to run continuously to a 10K finish line.
Related: How to Train for and Run a 10K
Race Tips for Beginners
If you’ve never run a 10K (or any race distance) before, check out these articles for tips and advice about running races.
Tips for Your First Road Race: As your race day approaches, you may have some questions and concerns about what to expect. Here are some tips for running your first race.
Common Racing Mistakes: Here are some of the most common racing mistakes and how you can avoid them.
What to Wear for a Race: The golden rule for what to wear is: “Nothing new on race day!” Get tips on choosing your race outfit.
How to Put on a Race Bib: So you got your race number and you know you’re supposed to wear it for the race. But how exactly do you put on a race bib?
Tips for Dealing With Pre-Race Anxiety: Nervous about your big race? That’s completely normal. Get tips on how to calm your fears.
Mental Tips to Get Through Races: If you find yourself struggling during your race, try some of these mental tricks to get you to the finish.
How to Deal With Crowds at Races: Some races are crowded, which can be overwhelming to a beginner runner. Here are some tips for dealing with crowded conditions.
Road Race Etiquette Tips: To make sure you don’t annoy fellow runners (and avoid looking like a newbie), follow these running etiquette tips during races.
How to Take Water from Hydration Stops: Here are tips on looking like a pro as you run through and take water from the aid stations.
Running coach, avid runner, and fitness writer Christine Luff is an RRCA-certified running coach and ACE-certified personal trainer. Founder of the website Run for Good and author of the book Run for Good: How to Create a Lifelong Running Habit, she coaches runners, from beginners to advanced, who are training for races, from 5Ks to marathons.
