8 Week 10K Training Plan Tips to PR NOW

Are you searching for a 8 week 10k training plan? If so, welcome to rundreamachieve.com. 8 weeks is a solid time frame to run a legitimate 10 kilometer race. That being said, if you want to do it right and get the best results I would strongly recommend 16 weeks. Why? Well, you are not rushing the process. It gives you more time to prepare and train at or far below your goal 10k race pace. A major mistake I see a lot of runners making is trying to rush fitness. It takes between 3 to 4 weeks to adapt to any stress load you place on the body.

So, 8 weeks of training may be too short of an amount of time to get fully ready for your race. My goal here is to get athletes better results by working smarter, not necessarily harder. There are plenty of athletes who already know how to work very hard. Do they always get the results they are seeking? No. The best athletes I have trained with focus on using leverage. Leverage means doing more with less. The training plans located here at rundreamachieve are 16 weeks in length. 4 months is plenty of time to get fully ready for your next 10K. In addition, we have various options available for 10k athletes going for specific time goals.

Can You Train for 10K in 8 Weeks?

Of course. We all have different goals in mind and you can surely train to run in your first 10K in a matter of 8 weeks. Are you going for a specific time goal? If so, 8 weeks may be too short of an amount of time to get fully prepared to sustain that goal race pace. The reason being is you need some time to first build an aerobic base. Again, you have to lay the foundation of easy base miles before you start working at higher, anaerobic efforts. So, 8 weeks is sufficient in building endurance to run the 10k. That being said, to race in a 10K and to race it fast may take you more time.

8 Week 10K to Half Marathon Training Plan

I do recommend focusing for 16 weeks on your next 10K. The reason being is it affords you plenty of time to prepare properly. Of course, one can run a 10k with 8 weeks. Running in a 10K and racing a 10K are not quite the same though. You also have to start thinking about quality versus quantity. So, it isn’t so much about the volume of mileage you are putting in as it is the quality of the training you are doing that matters most.

I see a lot of runners putting in mileage but the mileage is conducted at too easy of paces. The result is a lot of runners doubt themselves when they don’t see the results they wanted. The problem is they simply have not spent sufficient time training at or below goal 10k race pace.

Also, the percentage of their weekly volume has been spent at too high of an aerobic effort. So, the athlete has good endurance but is lacking in speed, strength and stamina.

How Many Weeks Should You Train for a 10K?

As mentioned above, I believe 16 weeks is sufficient time. So, we focus on 4 specific areas when it comes to properly preparing to race over 10 kilometers. These 4 areas are 4 weeks in length

  1. Aerobic phase – easy, base mileage
  2. Specific training phase – training at moderate to hard effort closer to goal 10k race pace
  3. Race specific training phase – training at or far below goal 10k race pace
  4. Taper phase – intensity increases, volume drops with a 50% drop in volume 10 days out from the main 10K race you are aiming for

A big mistake a lot of runners make is starting to drop their volume and intensity 3 weeks out from their main race. Of course, this does work for many athletes. You can still get a new personal best with a 21-day taper. That being said, I have set new personal records conducting a 10-day taper. In fact, many of the athletes that I coach online have also set big personal bests by using this 10-day taper tactic.

I have run 31:09 for the 10 kilometer event. In addition, 14:18 for the 5K and 2:19:35 for the marathon. So, I do understand what strategies runners should use in order to run fast over various distances.

How Much Should I Run the Week Before a 10k?

The week before a 10K the majority of your hard and smart training has been completed. So, there isn’t much you can really do with only 7 days out from your main race. Again, you want to train smarter, not harder. There are already plenty of athletes out there who train hard and yet don’t always get great results. I believe in faster, long runs are very important to set big bests in various distances including the 10K. I write that because if you run too slow too often you will be a superior, long slow distance runner.

Of course, it all depends on what your goal is. Is it to run a 10k with no time goals in mind? If so, a 8 week 10k training plan may do the job. That being said, there are many runners and you may be one of them who want to run their 10k in a specific time. If that is the case, 16 weeks is sufficient time and will set you up for success. I don’t believe you need to run fast, varied pace long runs every single weekend.

Remember, the major benefits of your hard work are going to come from within the rest period. So, you do want to stress the body but you also have to allot time in order for your body to recover from the workouts you are doing too. You want to run a faster, varied pace long run one weekend followed the next long run conducted at an easy, relaxed effort.

Should You Drink Water During a 10K?

Yes, absolutely. One common mistake runners make is not drinking enough in their races. It is even more important the longer the race is. For example, the half-marathon or marathon events. Of course, 10 kilometers is still long enough where you do want to focus on hydration. One way to get better at hydration is simply to practice in training. Your preparation should be the most difficult and challenging part. The race should be the celebration of all your hard training. Also, you will be well prepared to handle anything your competition will be able to throw at you in the race.

So, your training should test you to the limit. Always make training hard but also make sure you are paying attention to recovery as well. Again, there is only so many times you can push the body before diminished returns on your investment will take place. Also, make sure you are jogging on easy days. A big mistake runners make is running too fast on their easy days. In addition, running far too slow on their hard days. Yes, you definitely do not want to sip in a 10K and get used to drinking. Again, practice this in training by putting out your water bottles every 3 miles or 5 kilometers during your long runs.

Closing Thoughts

In closing, a 8 week 10k training plan certainly can help an athlete build endurance. In addition, generally get you fit enough to run a 10k. That being said, I highly recommend looking at one of our 16 week 10k training plan. In addition, there are other resources available to you here at rundreamachieve that can set you up for success. Are you seeking online, monthly coaching? Perhaps joining our private community will be of interest to you. I have also created running courses for races that are longer than 10 kilometers you may be interested in.

You can also subscribe to the RunDreamAchieve YouTube channel if you wish. I create new video content each week to help runners such as yourself get to the next level in their training and racing. Also, feel free to visit the about page if you would like to know more about my background as your consultant and coach. I am looking forward to getting to know you and helping you set some new personal bests.

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