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Step 1
Plan a weekly training schedule that reflects your fitness level. If you're a novice and not that physically fit, an 8-week, 6-day workout schedule is the minimum to prepare for your first 10K.
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Step 2
Set one day of the week to focus on stretching and strength training. Take a yoga class to work on stretching. A weight workout that consists of free weights and focuses on upper and lower body will work for your strength training.
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Step 3
Schedule running workouts on 2 days of the week, with one of the days set for running and strength training. These workouts should be short in distance--2 to 3 miles--and should be run at a pace that allows you to carry on a conversation.
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Step 4
Cross-train 2 days each week. Cross-training can include walking, jogging, swimming or spinning.
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Step 5
Give yourself one day of rest each week. Your body needs a chance to recover from all of the work you're putting it through.
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Step 6
Save long runs for the weekend or any day of the week that you have time for a lengthy workout. These are the runs that will help you build up to the 6.2-mile distance of a 10K. Long runs will be between 3 and 5.5 miles.
