Taking longer runs/walks on the weekend (40 minutes to an hour).Running/walking 20 to 30 minutes two days a week.According to New York Times, a well-designed training plan must include the following And nothing is impossible.Ĭhoosing a training plan is important. Ultimately, it is a matter of speed and endurance. If you've already completed 10K before, another reasonable goal might be to run for the entire event. As a beginning-level runner, your first goal might be to finish the event feeling strong. They're longer, which makes it more enjoyable,' Jake Perez, who ran 34:16 for 14th place overall last year in the Statesman Capitol 10,000.īuilding your running base is crucial. But, for many, 10k is still an ideal run. The same applies to the 10k race, which is 6.2miles/10,000 m, and not an easy one. Winning or completing any race requires great strength and mental math. This year, Eliud Kipchoge broke the world record at the Berlin marathon, winning it for the fourth time in 2 hours, 1 minute 9 seconds.

From men winning and running in the 10k run record recognized by the International Association of Athletics Federations to Jo Pavey's win at the European Championships at the age of 40, there is a classic history associated with 10k runs around the world.

Download 10k in miles walking