If you don’t feel you meet the above criteria, then you may benefit from my beginner 10k training plan. You are already running between 4 to 6 times a week, averaging about 15 to 25 miles per week.You would like to achieve a better 10k race time.Related: The ultimate 14 day strength training plan for runners Who should complete this intermediate 10k training plan? Of course, race times are dependent on a number of factors, including your gender, weight, age and the amount of training you do ahead of the race. Related: The ultimate beginner 10k training plan: Week by week plan + printable How long does it take to run a 10k?Ī: The average 10k time for men is about 1 hour, whereas the average time for women is about 1 hour 14 minutes. If you’re used to running 5k, then a 10k is effectively double the distance.Īccording to the IIRM’s State of Running Report conducted in 2019, there were about 1.8 million people who completed 10k races in 2018. Let’s get started! How many miles is a 10k? Intermediate 10k training plan: Week by weekīe sure to download the intermediate 10k training plan PDF at the bottom of this guide which will bring all the elements of the plan together into one handy visual.Who should complete this intermediate 10k training plan?.The good news is that using a training framework like the one in this guide, you will be provided with strategies and a week by week breakdown to help you achieve your next 10k personal best. There’s a decent amount of training that goes into running a 10k, especially if you want to achieve your next PB. Running a 10k is a goal for a lot of runners who have either finished their first 5k or have a few 5k runs under their belt.Īt 6.2 miles, the 10k run should not be underestimated.
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