10k Training Fundamentals: How to Prepare for 6.2 Miles

10k Training Plans: bit.ly/2YgBLAv
10k Fundamentals: bit.ly/3iqk62t
Strength Running Podcast: apple.co/2L19km1
The 10k is a demanding event that most runners don't focus on as their goal or "A" race. But if you are aiming for this distance, let's make sure your 10k training approach is sound!
In this video, Jason shares the fundamentals of 10k training and how to incorporate them into your own running.
Jason Fitzgerald is a USATF running coach, 2:39 marathoner, and the founder of Strength Running (one of the web's most popular running blogs and coaching businesses). A member of the Greatist Expert Network, he's also the 2017 Men's Running Magazine's Influencer of the Year and a contributor to Competitor Magazine, Active, Runner's World, Lifehacker, and other major media.
Visit strengthrunning.com/ to learn more about barefoot running, getting faster, injury preventing, and lifting for speed.
Twitter: / jasonfitz1
Instagram: / jasonfitz1
Facebook: / strengthrunning

[@peterwhite7428]

Great video. But I’m the only 75 year old in my city running 10 k. I practice running 10k but I’m slow but following this lesson I think I can improve. I don’t care about speed so much as finishing with a smile. Thanks for these videos. They inspire me

[@patriciacopping1521]

I am 79 female and have one other in my age group. Smiling end is great but I would love to beat her ONCE

[@sasquatch8268]

You look great for 75!

[@dlourdes4743]

No worries about age ...what is important is your overall health...there is a ballerina 100 years old ..she dances in points...I am not 75 ..but I will like to live pass 100.. for many reasons...keep going..many 25 y /o can not even run for 1 mile let alone 10

[@peterwhite7428]

I won first place in my age group in the 10k in San Antonio today, Sunday June 10. It was hot and hilly and all concrete. But I had a beer and relaxed afterwards. Thanks for all you positive vibes.

[@peterwhite7428]

I’m back at the local track and starting to train now. I’m 76 now and think I can do another10 k this winter or spring. Maybe I need to run ten miles after a couple more months training

[@darcyferrigno]

Running cross country in highschool I always thought I was just a "5Ker" In my 20s and 30s I really got into the 10k and haven't looked back. It is by far my favorite race. Long enough to really get into my rhythm but short enough I am done in under an hour.

[@mahdavimail]

10km under an hour is my dream 😅 I can jog only around 5km now 😢TNX for video

[@atvalabeishvili]

Great video Jason as always. The strategy helped me achieve 37:25 PB. Helpful tips from you on all aspects of running🙂👍

[@KrisPeter]

Neuromuscularly requires a lot of neuromusculature, neuromusculaturily speaking.

[@JasonFitzgerald]

You're giving me an anxiety attack 😆

[@MichaelIhde69]

you have added an invaluable word to my lexicon

[@DarinCSmith]

Winner

[@pullupparker6110]

Love the 10k. I’m training for a half right now and I’m hoping the higher endurance helps me pull out my speed whenever I do my next one.

[@dlourdes4743]

Many people can do 5k...but 10k requires a special endurance and perseverance...that is why I want to do the 10k..

[@moosestubbings1853]

I lost 255lbs im currently 197lbs my best 10k time is 1:00 im trying to shave some time off im running the chesapeake bay bridge 10k run on 10-31 ill keep you posted thanks for the knowledge I will use it wisely

[@moosestubbings1853]

I ran it in 1:10:12min.not bad for my first race

[@MichaelOberther]

This is the best overall training video I've found on YT for the 10k. I'm 47 fit for BJJ and HIIT but my running is fairly lame. My cardio is pretty good. Been worried about adding volume in a safe way. Setting a goal of a 10+ mile long run really helps. ❤

[@alphaperez]

I really enjoy your channel thank you for sharing your knowledge with us! I started running again this summer after a particularly frightening bike crash and I got totally hooked on running. I have a 15k in 2 weeks; it's my first 15k in almost 30 years! My biggest issue by far is recovery - as a 49 year old I have been humbled and shocked at how long it has taken my legs to acclimate to running.

[@ChandniGirija]

Please make one on training for a 5K! Thanks a ton for this one!!

[@AnTalk_blog]

Currently I'm training for a 10k, to beat my PB, to get below 50 minutes on my 50th birthday. I find the training harder than for the HM what I did earlier this year. I think 10k is the ideal distance for those middle aged runners (like me) who do it for health benefits and not for medals. For most of my HM attempt I had to control my pace not to run too fast. For 10k, keeping the under 5min/km pace for 50 mins is challenging from the beginning. My speed repeats are at a higher HR and higher perceived effort.

[@jaklair]

[@CaptainBrash]

Good luck! That's a fantastic goal. :)

[@MichaelIhde69]

wishing you the best! i’m less than half your age and i just recently ran my fastest 10k at 58:something 😅 i consider myself a sprinter. i’ll be thinking about you in my training weeks to come! best of luck my friend, i hope to be like you when i am 50

[@AnTalk_blog]

@@MichaelIhde69Thank you! I’ve completed the training plan and achieved my goal: 10k under 50minutes on my 50th birthday. It was actually 48mins 53seconds. It was not easy i have to admit.

[@takeiteasy1471]

If you find the pace difficult at the beginning , do a gentle , gradual warmup at least 10-12 mins and finish the warmup by 2-3 60m strides. Try this on your fortnightly time trail in the 5K.

[@happysmurfette]

Wow Thank You Jason🙌🙌 grrreat awesome tips/ideas to improve my long runs!! Since I run solo, I can focus on these goals to o kickass👊👊 Appreciate you SR.

[@stevenf.1291]

Thanks for the video. I’m training for my first half marathon in November and will run a 10k next month. I’m new to running and I’ve found this vide helpful. 👍

[@Deadbuck73]

As a teen all we had were 10ks... so I’d run the local 10k course every other day and then bike 20 miles on the Opposite Day... I did great at that 10k... finished and everything! Had clam chowdah at the finish line... man I miss leightons clam bakes!

[@allisonhughes7242]

Great tips. It takes me 3 miles to warm up/feel comfortable. 10k is ideal race miles for me.

[@87Hadley]

I love the 10k distance, absolutely love it. As a hybrid athlete with muscles and a lot of endurance, the 10k is my sweet spot. But I really want to finish under 50 minutes, my 5k PR is 6:58 min/mile (this past March).

[@davidrosenthal5795]

Ewe muscles in running……gross

[@popesquidward]

i love your videos man. just got back into running after 10 years of being out of college and hitting a huge wall, and i just ran my best 10km time today and gunning for a sub 40 very soon. your advice on upping mileage slowly and focusing on long runs has helped my aerobic fitness tenfold. you're the man!

[@StrengthRunning]

Hell yeah

[@gaelmenes6444]

Great content, thank you!

[@jasonoreilly9085]

Great video. Thanks. About to start an 8 week block aiming to go 37:00-37:30

[@Leeroy49]

I like the 10km :) 5km you really have to work hard all the time. 10km feels more like you can settle in.

[@rasher331]

If you feel like that then you arent working hard enough, a race should never feel settled

[@darcyferrigno]

YES! I feel the same way. I don't enjoy myself on the 5ks, but the 10ks I am working hard yet I enjoy it??

[@NotGilmore]

Agreed. It is so hard to get into a flow state with the 5k it’s just pure pain 😂, during the 10k i could go 20% below race pace during the first 4km then hit the zone after it and start to get faster

[@bombsango]

That is very very well explained. Very clear speaking.

[@michealtorres8598]

I know i can do it. Started running again this year. I kinda went off on weightlifting for a couple years.

[@checkthefacts.]

Since my employment involves a lot of daily walking I rarely can run anything like 30 miles a week as I am too fatigued already so I generally don't run more than 15 miles a week mixed with regular cycling . Did a 10k race last weekend in 44.45 and I am 60

[@bboy6surme]

Thank you !

[@jesusm..]

10K is the most popular race in Spain!

[@pullupparker6110]

Glad that it’s respected somewhere

[@oscarfarias3355]

I am about to do a Half marathon this weekend it will be my first i’ve been doing a lot of 5K and 10K races so excited you got any pointers

[@TheStammerer-sn3qs]

I train for a 10k like I do a half marathon - I run most of my fastest 10kms during a half marathon race. Hill sprints and hills in general are a must.

[@martinnewcombe6088]

Great advice!

[@Zeuskazoo]

10k is my favourite distance

[@jonathancauchi2112]

Great well explained video Jason :). I have a query regarding the workout running ratio. I am in the specific phase and my weekly milage is between 40 to 50 km, what is the best ratio percentage to run between speed and endurance slow long runs? Thanks again 😊

[@domarcotte]

I do everything you say but whit a 20lbs vest did one inpatient test after a 10 k hitting a 5k without the vest was just flying my friend can’t wait after winter and covid when races will start back

[@alfonsogonzalez482]

My fastest 10 k 53 minutes and working to pr the next one with this advice

[@jeremyknapp892]

Good video! Now. I am late to signing up for a 10k trail run . I have about a month before the run. My goal is to finish haha and maybe in less than an 1:10:00-1:15:00. My average pace on my last run was about 13 min/mi. Not sure what exercises to do from scratch so close to race but it sounds like I can take some pointers from this video without over complicating it

[@Estertje93]

How'd it go?

[@runningbaum9430]

Good video.

[@shintaroiwata1778]

Just did my first x-country 10km race at 41:35. First 6km was going great at sub-40 pace probably then my legs started feeling heavy. Maybe I need to start increasing my intensity.

[@user-vt1zs2gn7h]

This video will going to improve my skills I usually run 10k with 33minute

[@SullyRides]

so helpful! thank you

[@jessecumings4134]

How many miles a week do you think I should be clocking to run around 33/32 for the 10k? Right now I’m doing about 70, and what percentage do you think should be speed work?

[@fityourbuddy1834]

How do you feel the weeks in between workouts during last 6 weeks period before race day?

[@JooBo95]

Can you add a weekly timetable as visuals for your videos?

[@tctk1]

12 years ago did a 42min 10km after never training or running that far. Now I'm 30 years old and can barely break an hour lol

[@christopherqueen3194]

Youth is a wonderful thing to have while you have it. When I was 18 I could run 5k consistently around 17 minutes. No special training other than just running it. I’m 54 now and that speed just seems impossible... but there you have it.

[@UWR92]

The good with getting older as a runner is, you have a better potential for being really good at longer distance.. that’s something you still can focus on and smash your pr’s

[@noe-uc4fc]

I'm 30. I got 56 minutes for 10k.

[@nocned2272]

Awesome tips there Coach.. i am 52 years old and joined a 10k funrun in January 28 , 2024 can you give me a right program to complete and finish this race. Thanks in Advance!

[@solger2545]

Not sure if you still check these comments but watned to say I enjoyed the video and had a question from what you've seen and experienced. Partook in the Peachtree Road Race last year for my first and so far only 10k with 6 runs that entire year, none above 4.4 miles. I came out witha 43 something and was just wondering (since I've started training this week) if you think I can get under 41 or 40 if I consistently train for the next 6 weeks leading up to it? And I loved that 2x3200, 1x1600, and 4x200 workout idea, any idea how many times and when I should fit that and hill workouts in the next 6 weeks? Thanks!

[@AT-zr9tv]

I love the 10K and am struggling in races, despite training regularly. My Vdot predicts I should run sub 38', but going sub 39' is already tough. I can sustain sub 38' pace during a race for about 25 to 30 minutes, then break down. Is there an obvious thing I need to work on?

[@jt5765]

Lactic tolerance/strength endurance. Maintaining form is vital for longer distances. Some (6-8) 1k reps at race pace with 200m (10x) reps at 1500m-3k pace to finish will likely help. Either that or your long easy runs aren't enough 🤷‍♂️

[@marcvanderlinden7618]

10k is actually my favourite distance, the one I happily run twice a week (easy and tempo/race) as part of my usual baseline (45-50k / week, on its way up). Clear difference of pace between a half-marathon (PB: 1h38) and a 10k (PB: 43.00), but far less between a 5k (PB: 21min) and 10k. I guess I need to go back to the drawing board in terms of workout. Any suggestion?

[@Glauberoliveira1409]

How old are you? How long have tou been running for? What is your weigh? It is not so hard to reach 40 min in 10 k. Actually, 400m repetitions once a week will make you have success.

[@marcvanderlinden7618]

@@Glauberoliveira1409 45 yrs old, running consistently for 6-7 years now. 75 kgs, 1m85. Will work on my 400m rep, thanks for the advice

[@davesharratt917]

I think glauber makes a reasonable comment. From what you have said, we see evidence for a strong aerobic base but not much evidence (maybe you just didn't spell it out) of speed work. Intervals (400m yes, ok, but also 6x1k 3x2k 3x3k and maybe use hills - nothing too steep - to get stronger and improve form). Best wishes

[@leftyseel8658]

How many weeks should one train for a 10K race? Very helpful btw. Great tips, great contents.

[@GTE_Channel]

Most training programs are about 12-16 weeks. Even as a beginner this is really realistic as long as you are realistic in your goalpace

[@charliesalazar3119]

I love and enjoy your videos, and I use them to improve, but constructive feedback: I didn't find the step sister joke of good taste

[@christianschobinger1131]

Please tell me how to fake a 5k, I will try 😂😂

[@martinjnagy]

Heelies 😂😂

[@Johnmarkgifford]

were you in the Hot Chip video?

[@sjm4686]

Hey coach, I am running 10k in 40mins but looking at going closer to 37. I have been running for 10 years but mainly done 5k or Ultra Marathons. Do I go straight to the specific workout phase or start again from foundation stage. My 5k is 17:03 so speed is there. Thanks

[@stefan2338]

Very interesting, I am 56 and running 1:31 for the half, but I struggle to get under 42 for the 10k (which theoretically should be easy). I put a lot of emphasize on tempo runs, but it seems that I am missing the "speed ingredients. Any advice? I wonder if strides could make sense in order to program my older legs towards speed.

[@roshnimodi80]

Hi Stefan.. im on a similar boat..but pace lesser..anything that worked for u

[@AnTalk_blog]

That 42 might be easy for a 42 years but not for a 56. As we get older we get slower on shorter distances more than on long ones.

[@akvabelam5483]

Lol, 5k's ugly step-sister! I'll have to definitely finish watching this one, but I have to say I think I like the 10k more than 5k. It's funny though that your video popped up on my KZbin right after watching Nick Bester's 5 5k running tips!

[@emiljonrup512]

My PB is 44:39

[@michaelbaker2244]

Appreciate your common sense approach to structuring a program. I have a goal 10 K coming up in about six weeks. I would like to hear about one specific race pace workout and long run structure. My long run is 10 to 12 miles. I’m pretty confident with the base mileage I’ve gotten over the past three months consistently hitting mid30s per week.

[@JasonFitzgerald]

Hey Michael! I don't want to recommend a workout that's too challenging - there should always be a progression from what you're doing now to what you're doing 4-6 weeks from now. I'd start moving from tempo workouts to 10k/5k paced workouts, ideally with 3-6 total miles of hard running if you can do that.

[@emiljonrup512]

I am 13 years old and training for a 10k and i am running about 3 times a week and 20-25 k a week how should i structure my three runs per week?

[@boco_medjed-nb7634]

Don't do a 10k, focus on faster stuff since you are that young, 5k at most

[@thecreators415]

Hello Jason, I ran a 10k @ 40 minutes. I am 46 and I want to go for 35 minutes. I run 4 times @25 miles per week. How can I best progress. Thank you.

[@markuspearson3424]

I wanted to throw this out there for anyone who'd be interested. Cross training is a huge part of training that can really benefit your strength and performance and put practically no strain on your joints and body. I would recommend the elliptical or aqua jogging in the pool. The great thing about them is they are zero impact on your legs. I don't know what your training plan looks like, but 1 work out (fartlek, tempo, progressive run, intervals, etc.), 2 easy runs, a long run, and two days off are going to help big time. I would try to throw the elliptical in there once or twice a week. The more time you spend on it, the better shape and strength you will gain. I would start low with 10-15 min, then eventually get where your doing 30min-hour no problem. It will really help build endurance and make your running feel so smooth. Just throwing that out there. Stretches and hip flexor exercises are key as well to prevent injury. Leg raises with toes down, lunges, etc.

[@Necessaryy]

What is the location in the opening shot? Looks heavenly!

[@StrengthRunning]

Rollinsville, CO! :)

[@skyemorrisey8637]

My Canadian brain (Metric, but loosely so) living in Australia (Metric) is absolutely struggling with tue flip-flop vetween metric and imperial. I watched this video specifically because of the metric in the title. I have a window open trying to do the conversions. Just pick a unit of measurement people! The flip-flop is painful. 200 metres and 1 mile dont live in the same 10km video. Please.

[@dlourdes4743]

I am good running long distances cause I am not too fast..but I can run 1.5 hour or more

[@BosskuStyle]

I am 37 yo, my current 10k PB is 41:20, why exercise i need to get sub-40.

[@RawVeganAKB]

😂😂 love this

[@luckandlovelfc509]

Can someone help me out .. I didn’t get what Jason meant when he said 3 times a mile/ 4 times 2000m I really didn’t understand that!

[@StrengthRunning]

What is your specific question? Happy to help if I can.

[@uxmanali100]

hey !! i have my military test by November2020 and i have to run 1mile in 7mins but right now i am able to do 1mile in 9mins+ .. i want your concern on it that how to complete 1mile in 7mins!!!!!

[@cameronpirrotta2131]

Assuming you’re not in boot right now, how’d you do on the test?

[@c4tch]

So in order to run a 10k we need to run, at a minimum 6.8km a day, according to the “bare minimum” 30 miles a week. Is that correct? I’m way out of shape for that. That sucks because I’ve been clocking 3 to 6 km every day and working up to longer runs on Sundays. I have a training plan for a 10k coming up in 8 weeks and now I’m afraid I won’t be able to do it according to this video.

[@StrengthRunning]

That's not what I said! First, you don't need a certain mileage level to finish a distance, but more will help you run it faster. Second, you shouldn't run the average mileage every day. It should vary.

[@LockeLeviathan]

Well, that's not good. I scheduled my 10k for two days from now. Not sure how I'm going to get all this in by then.....

[@alexaguilar5134]

Wow 6.2 views

[@y3_38]

In Europe 10 km are the most common races

[@liamzebear]

I'm guessing this applies to experienced runners only, I'm preparing for my first 10k and I still can't even run 10k nevermind 10 miles in training lmao

[@sublime9525]

Is this mostly for elite runners? Cause I’m prepping for half marathon and I’ve been running 30 miles a week and you’re recommending 30 miles for 10k training haha

[@StrengthRunning]

It's for runners who want to excel

[@gavinmaboeta6401]

Neuromuscularly

[@Irakliy]

❤

[@elad_sefarad]

I run 10k every day

[@domarcotte]

I’m telling you sir being a month running whit a weight vest and feel I’m getting somewhere

[@B8kedBean]

How does one fake a 5k?

[@dri1811ya]

By not actually putting in the work. 5K is tough, but short enough that you can do it quite often. So one of those races/trials, you can actually hit pretty good times out of sheer luck.

[@johnny9235]

30 miles a week?! That's at least a 5k each day!

[@AnTalk_blog]

You don't run every day. I average over 50km by running 5 times a week. You can achieve it by 4 days too. The point is: you don't run hard every day! 80% of your runs are easy jogs at low HR.

[@nivaldolemos5280]

He has a video on how to structure your miles throughout the week. Running everyday for 30 mpw is a bad idea and so is running the same amount each day.

[@charlesbromberick4247]

First step: Get off your duff and walk to the market

[@Sikian]

neuromuscularly :)

[@hamala7437]

now yuwwwwwww talkinnnnn.... if yuwwww put it that weeeeey, we, formers, would stand e come-back chance !!!!!

[@jakerussell135]

0:14 overstriding much?

[@r0mediddy]

30 miles a week? Sheesh lol. I don’t think that’s necessary. You can run 5-8 miles a week for 8-10 weeks and be fine.

[@rohitmartires7993]

Wait the prerequisite to run a 10k is to run 10miles~=22k 🤔

[@claraclemens6537]

10 miles is 16k 😊 You’re probably confusing 1 mile = 1,6 km And 1 kg = 2,2 lbs

[@cookiebozo]

i wish someone would make a video like this but speak plainly without the jargon

[@AnTalk_blog]

what jargon?

[@bobbajosmith9851]

why would you use miles to describe training for a race measured in km, im baffed

[@LSH988]

Because we train in miles and it’s more relatable.

[@Seb_Snufflepuss]

Anything else blows the American brain 🧠 apart.

[@kristofferak7728]

Because they cant comprehend the metric system

[@TheStammerer-sn3qs]

It depends on what is more palletable on the individual - I find mentally 6 miles is easier.

[@henrycook6376]

Because Americans are all that matter!