10k Training Fundamentals: How to Prepare for 6.2 Miles

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.

[peterwhite]

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

[dlourdes]

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

[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.

[atvalabeishvili]

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

[pullupparker]

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.

[moosestubbings]

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

[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. ❤

[ChandniGirija]

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

[mahdavimail]

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

[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.

[Hadley]

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).

[stevenf.]

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. 👍

[Deadbuck]

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!

[KrisPeter]

Neuromuscularly requires a lot of neuromusculature, neuromusculaturily speaking.

[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!

[Leeroy]

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

[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

[TheStammerer-snqs]

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.

[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.

[allisonhughes]

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