10 Mile races are very popular in the spring. Many runners will begin training for this distance in January. This is perfect timing because it is just after the holidays when a lot of people want to get in better shape. It’s also in time for spring half-marathons and marathons. Today I am sharing a 10-Miler training plan for runners.
I have run a spring 10-Mile race about three times now. I have also run a spring half-marathon. The 10-Mile distance is great for half marathon training as it’s usually the last long run in the training plan. The last time I ran a 10-Miler I had about three months to train. Having a training plan can help you commit to what you are training for.
10-Miler Training Plan
My Training Plan
I was a little uncomfortable when I first posted this, but this post has become very popular for anyone who wants to run a 10-Mile race. At the time I wrote this, I really needed to commit to what I say which is training for and running a 10-Mile race in three months. Here’s the basic plan I outlined for a 10-miler training plan.
A successful 10 Mile race includes training runs in addition to cross-training. Yoga, strength training and biking are great forms of cross-training. Many runners will also opt to swim. You can also add walks to your training plan.
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Essentially, during my last training cycle I needed to have one long run a week, progressively becoming longer up until race day. I wanted to make sure to go to yoga class at least once a week. Yoga is a great cross-training method for me. I knew I needed to do more ab work, leg and arm work – so I added in at least one day a week for strength-training.
Scheduling Your Weekly Long Run
In the past I’ve done my long runs on Saturdays but I had not really been feeling weekend workouts at the time. I also really like sleeping in (that is, when my preschooler isn’t waking me up!) and really enjoying some rest and recovery – both physically, and mentally from the week.
This last training plan I tried long run Fridays, with the idea that I could always move them to Saturday if weather is really bad. For the most part I knew I need to be running outside though in order to build up endurance. This tactic worked really well for me. Alternately, some runners have their long run on Sundays.
Example 10-Miler Training Schedule
Additional Training Plan Information
This image above shows my actual training plan for my last 10-Mile race. Note two rest days a week, this is a workable and realistic plan. It will not take up your entire life! In fact it’s perfect for anyone short on time or for busy working adults or parents.
I hope this schedule is helpful in preparing for your race. It’s a great plan for anyone who has already built a small running “foundation.” I had two rest days in there and then two other days to run shorter distances or cross-train. Daily walks with my rescue dog Lulu are in addition to my above plan.
Walking is a great exercise for “active recovery” for both runners and non-runners alike. I would describe that foundation as being able to run a 5K comfortably, or a 3-Mile run. This plan works off of that base.
This is also a light plan, it does not include heavy mileage which is great if you are a recreational runner, if this is your very first 10-Mile race or you want to be especially kind to your joints. I’ve always been a low mileage runner and I’ve run more than 40 road races to date.
10 Mile Race Training
I’ve run several 10 mile races over the years and this plan above was very helpful to me. I hope it helps you as well as you train for a 10 Mile race, or even a longer race. Again, this plan is easily adapted to a half-marathon as well. Figure out the start date of your race, and then work your plan backward week to week.
You can see in my example when I started my training by the dates in the left hand column. Once you can run a 10 Miler an easy transition is to tack on three miles and run a half-marathon. There are many ten mile races in the spring, so right now it’s a great time to start training for your race.
What is your favorite racing distance?
*This post was originally published in 2014 and has been updated and republished for accuracy and comprehensiveness.