10K Training Plans and Schedules

10K running and racing provides nearly unlimited opportunities for all distance runners. It doesn't matter whether you're a beginner or an experienced competitive runner, the 10K offers the running experience that you're looking for. 10K's are long enough to provide an endurance challenge to the most experienced runner but still moderate enough in distance that a beginning runner can take successfully take it on.

The 10K distance also gives every distance runner the chance to customize their running, racing or fitness goal. This distance is nearly perfect for training, improving and challenging your lactate threshold or lactate turnpoint because 10K race pace is just slightly faster than your lactate threshold. Training for and running 10K's at race pace will improve your performance at all other distances from the 5K to a full marathon. This distance is also good for improving your endurance and fitness as a recreational or weight loss runner due to the length and the duration of the race.

In this section of Running Planet we have a number of 10K training plans and schedules for runners of all abilities and for all training goals.

• 10K Training Plan for Recreational and Fitness Runners
  This is an 8 week 10K training schedule for fitness and weight loss runners. This plan focuses on building endurance up to the 7 mile level with some entry level hill workouts, interval training and tempo runs to improve overall speed and stamina. 
• Competitive 10K Training Schedule for Beginning Competitive Runners
  A 12 week 10K competitive training schedule for beginning competitive runners. The 10K distance races are not only a progression from 5K racing but are also an excellent entry point for new competitive runners. This plan requires the abilitly to run at least 3 miles without stopping.
• 10K Training Plan for Intermediate Level Competitive Runners
  A 10K training plan for runners moving from the beginning competitive level to the intermediate competitive level or a good entry level competitive schedule for more advanced runners that are new to competitive running.
• 10K Running Training Program for Advanced Competitive Runners
  This 10K training program is a high intensity plan for advanced competitive runners. This 10K schedule places emphasis on compound sets and fast finish runs as well as hill training, speed work and tempo runs. You should be able to run 6 miles or 10K at an easy pace before beginning this 10K plan.
• Easy First 10K - A 10K Training Plan for New Runners
  An easy 10K training schedule for new runners or those with very little running experience. This program focuses on getting you to the finsh line of your first 10K with relative ease.

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