10k in 3 weeks | Mumsnet (2024)

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Can you get ready for a 10K in 3 weeks? ›

If you signed up for a 10K race (6.2 miles) and haven't started training yet, you can still get into racing shape if you put your mind to it. By establishing a roster of rotating programs—with regular training and rest days—it is possible to be race-ready in as little as 4 weeks.

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.

If you've ever trained for a longer distance race you might be forgiven for thinking signing up to a 10k with a goal to PB will require a long period of training. Well think again! Four weeks is enough time to give a good boost to your fitness and put some speed into your legs.

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.

Each new runner is different. However, you can expect training for your first 10k to take anywhere from 12 weeks upwards.

For example, if you were racing a 10k you should take 6 days' recovery but if your run effort wasn't all-out such as if you were running at marathon pace or moderately as a fun run then taking between 2 and 6 days is fine.

One of the most common misperceptions about running is that you will lose weight while training for a race. For most runners, that just isn't the case.

You won't make any significant physiological gains in two weeks, but it's better to do something rather than nothing. It is still a good idea to run a few workouts at your goal race pace to develop an idea of what type of shape you're in, so you don't have to find out the hard way… on the course.

While the exact number varies depending on your weight and speed, you can expect to burn around 280-520 calories for 30 minutes of running. If you are running 2-3 times a week, this can help to increase your calorie deficit without having to eat even fewer calories.

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. For example; o 45-60 minutes with 6 x 5 mins @ threshold off a 60s jog recovery.

How to eat while training for a 10k? ›

Your 10K nutrition plan should still focus on eating the healthiest options—whole bread and pasta, steamed vegetables instead of fried, low-fat options for spreads and yogurts, and chicken and fish instead of red meat.

Female 10k Running Times

A good 10k time for a woman is 54:13. This is the average 10k time across women of all ages. The fastest 10k time ran by a woman is 29:43.

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.

If you run fairly regularly, even 2–3 miles a few times a week, competing in and completing a 10K shouldn't be that difficult. If you're not a runner at all, and you're only looking to get from the start to the finish, most people could do it.

Local elite runners, like the ones you're likely to see breaking the tape at your community race, may complete a 10k race in a finish time of 31 to 33 minutes (or even faster) for men, or 37 to 40 minutes for women. Experienced runners may even go faster than that.

A 12-week training plan will prepare you for a 10K race if you have been running for a few months. More experienced runners who can cover the distance and want to run a faster 10K should spend six to ten weeks preparing for their 10K race.

Depending on your current level of fitness, following a 2 week 10k training plan won't necessarily be the most effective avenue towards nailing a big PR, but as long as you are currently able to run at least 3 to 4 miles without stopping, you should be able to train to finish a 10k in two weeks.

Usually, you can prepare for a 5K within 4 weeks as long as you're reasonably fit when you begin training. It's possible to train in as little as 2 weeks if you've been running regularly for a few months.

10K is heavily aerobic, 90%. Still has a small anaerobic element to it, so you certainly need some high quality aerobic training. Now, again, your running days is going to depend on your mileage. Our essential guidelines is about 15 to 20 miles a week.