Training for a 10K in 1 month, possible? Well, it is a difficult feat but you can achieve it if you put in a focused effort.
And by the focused effort I mean, you should start by selecting a plan and sticking with it till the end.
It will be immensely helpful if you have already run a 10K. If not, if you are a consistent runner, then also you will be able to achieve it.
However, for a completely new runner, running a 10K in 1 month is a bit challenging. I’m not telling that it is not possible, but your chances of developing an injury are much higher.
Also, from the very beginning, you will have to run a considerable distance, which your fitness level may not permit. However, if you are keen on trying and are willing to put an honest effort, then by all means go for it.
10K Training Schedule 1 Month
Below is a 10K training schedule for 1 month. We have assumed that you have been running for a while and have the fitness level to handle longish runs.
However, if you are a beginner, try this plan out for a week. If you feel it is difficult for you then follow this 10K plan. Otherwise, stick with it. We are confident that you will be able to finish your 10K with respectable timing in 1 month.
Also, follow the plan till the end and don’t switch between plans in the middle of the training. This will just prolong your training time and you may not be able to hit your target of completing a 10K run in 1 month.
This training schedule will be rigorous in the last two weeks and will test out your mental strength. Just stick with it and you will be glad that you did.
Run 10K in 1 month. This is a great training plan for any kind of races, be it a virtual race or a solo run challenge. Follow this workout plan even if not actually running a race. This is a running for beginners plan. Running your first 10K or want to improve 10K speed, follow this 10K training plan. Run three days per week and improve your running speed. Go ahead and train for a 10K.
How long should a 10K training plan be?
A 10K training plan should be at least 4 to 8 weeks long. Depending on your fitness level, you may want to add a couple of more weeks into the training. However, less than 4 weeks may not provide you with sufficient training.
The duration of a 10K training plan varies widely. There are a lot of variables that come into the picture that determine the length of the training plan.
Factors that determine the length of the training plan are:
1. Age of the runner – If you are an older runner who is just starting to run and is completely out of shape, you will need more time to complete 10K than any younger runner.
Also, with age, you are more prone to injuries and your healing is not as fast. That is the reason, you will have to slowly build the distance that you want to run, in this case, a 10K.
2. Weight – Weight is a very important factor when it comes to training for a 10K. If you are a runner who is around 50 lbs heavier than your peers, you will obviously take more time to finish the 10K.
Why?
Due to this additional weight, you will not be able to run as fast and will tend to get tired easier. So, for every week’s training, you may have to spend 2 weeks to finish the same distance.
This will be mostly true in the early days of your training.
3. Fitness level – More specifically, your cardiovascular fitness level. If you have been a runner for some time, then retraining for 10K or just to train for 10K will be easier. You will be able to complete your levels faster than any other runner who is just starting out.
This is true for runners who have taken a break from running and are just coming back. You will be able to go through the weeks much easier than a brand new runner who has to build up that cardiovascular strength. You may also be able to skip a week or two.
4. Diet or Nutrition – Your diet and your nutrition play a very important role in your training and maybe one of the deciding factors for the duration of the training.
If you are on a junk food diet, you will get tired faster and may not be able to get in your long runs. These long runs are essential for completing a 10K successfully.
5. Hydration – This may sound silly, but you need to hydrate at regular intervals when you are doing your long-distance runs. This will ensure that you don’t get tired easily or pass out due to dehydration.
Hydration can be in form of water or running gels. I would prefer running gels as they will replenish the lost electrolyte from your system.
Also, throughout the day, you should drink plenty of water to keep you hydrated.
6. Sleep – Sleep helps in your restoration. However, if you don’t get proper sleep, your restoration is hampered.
This means you cannot perform up to your optimal level. This in turn will make you spend more time during training a 10K.
What is a good 10K time by age?
Below is a good time to target for 10K by age:
| Age | Men | Women |
|---|---|---|
| 0–15 | 57:08 | 1:03:14 |
| 16–19 | 46:36 | 1:00:21 |
| 20–24 | 51:40 | 59:50 |
| 25–29 | 53:31 | 1:02:25 |
| 30–34 | 54:21 | 1:02:31 |
| 35–39 | 54:27 | 1:02:19 |
| 40–44 | 53:31 | 1:02:37 |
| 45–49 | 55:35 | 1:03:27 |
| 50–54 | 56:12 | 1:04:04 |
| 55–59 | 59:00 | 1:07:41 |
| 60–64 | 58:48 | 1:09:51 |
| 65–99 | 1:03:02 | 1:18:57 |
(Source)
The above table is an average and is a great time target for any runner in that age group. However, the time that you see above is segregated based on age.
Also, there is almost a little increase in the time that is needed for runners as they move to the next age group. However, this is the time that any runner will usually take.
This is most evident when you cross the 45-49 years age bracket. Before that, it is like a seesaw and your peak performance level was at 16-19 years age bracket.
Also, as a matter of fact, these numbers are just a pointer and don’t take into account the other factors, like your training level, fitness level, weight, etc.
However, if you are starting to train, these will be a good target to aim for and you will be surprised by what you can achieve in a short span of a couple of weeks.
Whats a good 10K time for a beginner?
A good 10K time for a beginner is anything from 1:15 min to 1:30 min. Alternatively, you can just add a 30% increase in the above time and aim for that.
A good 10K time for a beginner:
| Age | Men | Women |
|---|---|---|
| 0–15 | 74:20 | 1:34 |
| 16–19 | 60:27 | 1:30 |
| 20–24 | 66:82 | 77:35 |
| 25–29 | 69:3 | 1:37 |
| 30–34 | 70.47 | 1:37 |
| 35–39 | 70:55 | 1:37 |
| 40–44 | 69.30 | 1:37 |
| 45–49 | 72:00 | 1:34 |
| 50–54 | 73:00 | 1:35 |
| 55–59 | 76:7 | 1:39 |
| 60–64 | 76:00 | 1:41 |
| 65–99 | 1:34 | 1:55 |
We have made some approximations while rounding up the numbers. However, you can take these numbers as a target and can aim for them.
Also, a word of caution, stick to your age group timing at first…otherwise, it may lead to injuries and frustrations at the beginning.
Once you have successfully completed your first 10K, then you can target the time that is just in the previous age group.
Our first target in the case is to complete the 10K with respectable timing. This you can achieve with the above plan and by sticking to the target time.
How many calories does a 10K run burn?
You will burn around 600 calories for running a 10K for any average runner. However, this value will change significantly with your age, weight, height, and speed.
To find out the exact number of calories that you would spend running a 10K, use the below calculator.
The number of calories that you will burn running a 10K as mentioned before, is mainly dependent on the above 4 criteria. Of these, the most significant one is your speed.
If you change your speed, you will find a significant difference in the number of calories that are burned as you MET or your effort level will change significantly.
Another significant factor is your weight. The more your weight, the more calories you will burn running the same distance and with the same effort.
Is 57 minutes good for 10k?
57 minutes is good for 10K for almost any age and gender. Actually, this is an excellent target for new and intermediate runners.
If you check the above table you will find that most of the 10K running time are a little less than 57 mins for male runners, especially in the age group of 16 to 54 years.
However, for the female runners, the running time of 10K is a little more than 57 min for all the age groups.
So if you are targeting 57 mins for running a 10K, then it is great timing. If you are a new runner, you may not achieve this on your first try. However, with constant practice, you will get there.
Is 10km a long run?
Any running distance that is greater than or equal to 3km or 1.9 miles is considered a long run. This is the reason 10km is a long run.
Madhusree Basu
Author, Admin
Blogger and a fitness enthusiast. She loves running and Yoga and everything in between. She started running to manage her weight and to eat to her heart’s content. A true foodie at heart she shares whatever knowledge she has gained throughout the years about weight management and fitness.
