Can you train for a 10K in two weeks? - Canadian Running Magazine (2024)

FAQs

Is 2 weeks enough to train for 10k? ›

If you're wondering how long it takes to train for a 10K, it's approximately 8 to 10 weeks. But that period varies based on your current fitness level, running experience, and goals for the race. Let's dive into training plans tailored for various fitness levels. And get you to that finish line.

Some people could be 10K-ready in a little as six weeks, others might take three months. If you've been running consistently, you should be able to get race-ready in eight weeks, says Andrew Simmons, USATF-certified running coach, TrainingPeaks ambassador, and co-founder of Lifelong Endurance.

2 million people run a 10K every year worldwide in 3,500 races. Even so, it's not the most popular running distance, behind only the 5K (3 million a year), which is more accessible for beginners. The average 10K running time is 55 min for men, 1h06 for women.

It isn't easy to determine a precise average time it takes to run a 10k among all runners and walkers that complete the distance worldwide. However, we've run some calculations, and an average finishing time for an athlete running (as opposed to walking) a 10k is between 45 and 55 minutes.

10k is a decent distance

The fact that that only 27% of people can run (or will train enough to run) a 10k proves it.

Two weekends before reduce this long run to 75 minutes again including blocks of planned race effort running. One week before its time to run just 60 minutes easy and enjoy the Sunday papers! Your last key harder session should be about 10 days before race day.

A 10k is considered an achievable distance for most individuals, even those who are new to running. By following a proper training plan and being consistent with practice, anyone can successfully cross the finish line of a 10k race.

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.

That's actually quite a long way to run really hard, whether you're a beginner or more advanced. Of course, adequate training will help ease the discomfort, to some extent, but the truth is the 10k is tough. Most runners who regularly run 15 to 30 miles per week can expect to finish a 10K race in 50 to 70 minutes.

The 10k distance in miles is 6.2 miles, and you can run it whether you're a beginner or experienced runner. Following a 10k running plan is the best way to get ready for the race. Give yourself at least 2–4 weeks to prepare if you're in very good shape and 8 weeks or more if you're going from couch to 10k.

How good is a 30 minute 10k? ›

Along with that, 30 minutes covers a vast range of runners. A 30 minute 10k runner is a highly competitive runner, while a 60 minute 10k runner would be in the recreational, possibly newer runner. That's quite the spectrum.

Beginner runners should build up to that 10k distance over 8 to 10 weeks. So, your first and second week might have a long run of three to four miles. Your third and fourth week can go up to five, and then the rest of the weeks should go up to six or seven miles each to get you comfortable with that 10k distance.

A 2019 study shows the average 10km finish time for males was 58:30 (average pace of 5:51min/km) and 01:09:40 for females (average pace of 6:58min/km). Therefore a good 10k time for beginner runners is anywhere around 1 hour - 1 hour 20.

Depending on how many days per week you run, you may do one to two hard workouts per week. A majority of your runs will still be at an easy pace to build endurance. 10K runners will still want to do a long run once per week.

If you're aiming to finish in just under an hour, then you need an average pace of 5:59 minutes per km. If you're aiming for a 50-minute 10k, then this is an average pace of 5:00 minutes per km. If you're aiming for a 45-minute 10k, that's an average pace of 4:30 minutes per km.

But plenty of people at 5K, 10K have had success running three days a week, especially with a couple of cross training days. For an example, let's assume you're running about 25 miles a week, I'd recommend running four days a week, with some cross training the other days.

Although 4 weeks is generally plenty of time to get ready for a 10K race, it is important to do so within your limitations. Training is the time when many overuse injuries first develop or get worse. 8 Always listen to your body, and take a couple of extra rest days if you need it.

10k is a decent distance

A 10k is considered an achievable distance for most individuals, even those who are new to running. By following a proper training plan and being consistent with practice, anyone can successfully cross the finish line of a 10k race.

You'd definitely be able to 'do' 10k in a few weeks' time based on that, but you may find it hard. I'd say between now and then you can't 'train' for it, but you can 'prepare' - do a 7k run and an 8k run between now and then, and a few other shorter runs and you'll get round.