Just signed up for a 10 mile race, or do you have one in your sights? I’ve got a training plan to help you out! This 10 Mile Race Training Plan for Beginners is what you need to get across the finish line on race day.
I first wrote this training plan because I was throwing around the idea of signing up for the Soldier Field 10 Mile race in May of 2015. The race was about 12 weeks away, so I wanted to throw together a basic training plan to use as a baseline for the minimum amount of training I thought I’d need. Then I thought, heck, I’m a certified running coach, I should throw my 10 mile race training plan up on the blog so I can share it with everyone!
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I designed this training plan as a basic training plan for anyone wanting to train for a 10 mile race, primarily aimed at beginners. The assumption here is that you’ve worked up to running, walking, or run/walking a 5K and will be able to work through a 3.5 mile long run the first week. If you’re not there yet, just take a few weeks to build up your base and work up to that 5K distance.
Speed Work for My 10 Mile Race Training Plan
The 10 mile race training plan includes speed work on Thursdays but you could change that speed work for an easy run. Any speed work workout that’s appropriate for beginners or intermediate runners would do, but I’m suggesting an easy workout: 2 minute intervals. After a good warm up, you run hard for two minutes, at about 70 to 80% effort. Then, you jog for two minutes. Repeat several times, leaving about five minutes for a jogging cool down.
10 Mile Race Training Plan Cross Training Suggestions
Need help figuring out your cross training? I strongly suggest yoga as cross training for running! It’s a great way to gain strength and build flexibility (so you’re not as sore after your runs and you run with good form). Plus, it will help you become a mentally stronger runner, which will definitely help you on race day.
Finished with this 10 mile race training plan, or looking to take the next step? If you wanted to, you could even add on a few weeks and use this as a half marathon training plan, or follow this exactly if you think you could push through the last 5K of a half marathon without having run more than 10 miles during training. The adrenaline will really carry you through on race day, so feel free to give it a try!