10k Training Plan 8 Weeks | Pro Tips to PR

Are you seeking a new and strategic 10k training plan 8 weeks long? If so, I am glad you have made it here to RunDreamAchieve. The 10km race distance is 6.2 miles or 10,000 meters in length. It is also one of the most popular race distances in the world. Also, the longest track race in existence being 25 laps around the track. The longer the race the more aerobic it is in nature.

So, even though it is 6.2 miles long you still need to develop your speed. Pace sustainment is one of the biggest challenges we face as runners. How to deal with higher levels of lactic acid build up is vital if we are to set a new personal best. So, our overall aim here is to improve our lactate tolerance. Easy running is also essential especially for recovery between harder efforts.

That being said, easy running will not help us when it comes to racing an all-out 10k road race. Faster, anaerobic training will. The world’s top runners are running around 40% of their weekly mileage at or below their lactate threshold. We run around 85 to 89% of our max heart rate at these efforts.

Is 8 Weeks Enough Time to Train for a 10K?

Is a 10k training plan 8 weeks long sufficient time to get ready for a 10k? Yes, for most athletes 2 months of training is a descent amount of time to prepare. I would recommend a longer build up ranging from 12 to 20 weeks if you want ample time. Again, the key tactic here is to not rush your fitness. 2 months will go by like the blink of an eye. Remember, it takes between 3 to 4 weeks of training for the body to adapt to the stresses we are placing on it.

So, 8 weeks is a very short amount of time to prepare. That being said, you can still get in good shape in a matter of 2 months. I have created training plans here that range in duration from 8 to 24 weeks in length. So, you certainly have some options to choose from here at RunDreamAchieve. Make sure to also subscribe to the RunDreamAchieve YouTube channel. I focus on making new content there each week.

More importantly, to share strategies that will help runners such as yourself set new personal bests.

How Long Does it Take to Get in Shape for a 10K?

Generally, between 8 to 12 weeks is sufficient time to get in good shape for a 10k. I always recommend to the runners I coach and visit here that a longer build up is always better though. 16 to 20 weeks is optimal. So, focus on running easy, aerobic mileage for at least 4 weeks prior to starting a 10k training plan 8 weeks long.

The reason being is you want to first strengthen your ligaments, muscle and tendons. Also, you want to lessen the likelihood you will get injured. Who has time for that right? In addition, consider investing in a heart rate monitor. I use the Garmin 245 to help ensure that I am not running too fast on easy days. Also, too slow on faster, anaerobic workout days.

Longer tempo runs will also improve your body’s lactate tolerance. What has been the longest tempo run you have done in the past training for your 10k races? 2 miles? 3 miles? I would focus on 4 to 5 mile tempo run efforts to get in the best possible shape. We run between 85 to 89% of our max heart rate running at our anaerobic threshold. Of course, be patient as you will first have to adapt to a 2 to 3 miler before you can work you way a 4 to 5 mile tempo run effort.

Can I Get Ready for a 10K in a Month?

Yes, you can get in good shape to start and finish a 10k in a month. Can you get in good enough shape to sustain goal race pace in that amount of time? It will be more of a challenge as 4 weeks is inadequate time to be in superior shape. You can most certainly build some general fitness in the span of 1 month. Again, focus on a longer build up for your next 10k and your chances of success will significantly increase.

I would recommend a minimum of 12 and preferably between 16 to 20 weeks in length. Do you do your long runs slow and easy every single weekend? If so, I would highly recommend to start doing faster, varied paced long runs. Of course, I don’t think you should do fast long runs every weekend. So, you need to alternate harder efforts from easier efforts. Remember, the real benefits of your hard training are going to come from within the rest periods.

Below is an example of the type of faster, varied paced long runs I was doing prior to running 50:54 for 10 miles, 1:07:06 for the half and 2:19:35 for the marathon.

  • 2 mile jog warm-up, 5 miles@5:25 mile pace, 2 miles easy, 3 miles@6:00 mile pace, 2 miles easy, 1 mile in 4:55, 3 miles@5:40 mile pace, 2 miles easy, 1 mile in 5:05, 1 mile jog (22 miles)

Should You Run the Day Before a 10K?

I would always run the following weeks’ long run around 8 to 9 minute mile pace. So, always follow your hard efforts with an easy effort. Also, allow yourself between 2 to 3 days of recovery between runs of this type of intensity. Of course, you don’t need to do 22 mile long runs for a 10k. You may only need to do long runs of 10 to 12 miles. That being said, mix up your paces and don’t run slow every single weekend.

I usually either took the day off or jogged 2 miles the day before most of my 10k races. So, it just depends on the athlete. You don’t need to do more than 2 to 3 miles of very easy jogging the day before. a race. I would also consider doing strides throughout your training plan. A 10k training plan 8 weeks long should factor in the strategy.

In fact, all of my training plans have strides built in for runners. Strides are too short to build up any large amounts of lactic acid. They are also great for working on your form and for acceleration drills. Strides are short, 50 to 100-meter long sprints. No, you should not do these all out until you get to around the last 20 meters of the stride. So, it should be a gradual increase in pace.

Closing Thoughts

Make sure you are also practicing hydration during your long runs. I would recommend sitting water bottles out every 3 miles or 5 kilometers along your long run route. The world’s top road racers drink, they do not sip, in their races. So, study what the best runners are doing and duplicate their work habits. You will get similar results if you do.

Also, make sure you are paying attention to mental visualization. You want to train the mind as you train the body. A lot of runners only focus on physical training and bypass mental preparation. So, it is vital you combine both of these to yield a higher return on your time investment.

Yes, a 10k training plan 8 weeks long is a good time frame to train for most runners. I hope that this post has been useful to you. Keep me updated at the RunDreamAchieve YouTube channel. I look forward to hearing about your new personal bests that you will set.

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