How to train for a 10 k

How soon before a 10k should you train and what's a good time to aim for?

Hi Rachel

I started training about six weeks before my first 10k, I didn't run before that, but i wasn't unfit. 

I did my first 10K in just over 49  i did a 46 in my second 10K and i'm hoping for sub 45 next month for my third. 
When i have completed my third 10k i will of been running for a year 

Not knowing how athletic/fit you are or your age i would say anything sub 60 would be a great result (depends if your already a runner)

Be happy with any time at least you've had ago. You can always go faster next time..!

Neil

It does depend where you're starting from Rachel, but having said that, a run / walk strategy and a progressive training plan of between 8 to 12 weeks should be adequate to get even a relatively out of condition adult up to 10k. Your photo hints that you are in pretty good shape already, so assuming you have no underlying health issues, you'll be fine . Don't worry about aiming for a time if its your first one, see how long it takes, and aim to beat that time in your next race.  

Hi Neil - that's great help, thanks. It's good to know other people's times and what I can aim for. Hopefully, like you, I won't stop at just one 10k!

Thanks for the tips Rob. The race is in Sept so I've got lots of time to train. I swim and do zumba a minimum of twice a week, and have done 5ks, so I have a certain amount of fitness, but want to push myself for the 10k. I do have asthma which can hold me back sometimes but as long as I carry my inhaler with me on the day I'm sure I'll be fine.

Your welcome. You may even find that a slightly slower pace over the extra distance suits your asthma better than the 5k distance - it certainly never held Paula Radcliffe back!

Actually, thinking about your question re: time to aim for, your 5k results should give you a god indication of what you can expect for a 10k, follow this link and just input your recent 5k time:

http://www.runnersworld.co.uk/general/rws-race-time-predictor/1681.html