How to train for 10k; a six-week programme for the over-50s

Pace is going to be key here. Learning how to pace your run is all about talking to friends while you’re out. If you can do that,  then you’re running at the right speed. It’s the same rule for Olympians and beginners alike. Most of your running (or running and walking, otherwise known as Jeffing) should be comfortable, social and not taxing.  

This is an element often ignored when you’re thinking about how to train for a 10k but it’s massively important. And, for all of you new to the world of running, adding speed to your run means you must stop and walk. Think of a speed session as a way of turbocharging your schedule and plan to do something a little quicker once a week. We’re not talking Olympic sprint speed, rather simply going a little faster than your comfortable pace. Improvement is all about changing pace – interval running training – every now and then. 

For this, I’m a massive fan of bodyweight exercises. Strength training is hugely important as you get older. So, when you’re planning on how long to train for 10k, put aside half an hour once a week for exercises such as plank, push ups and squats. Of course, you can always add more to your programme, as strength training for runners is vital when it comes to keeping your form over 10k – reducing the chances of injury and helping you with the speed training. 

Research has identified that for all your 10k training to take effect, you need to plan in rest days. Most training schedules you read tend to be aimed at 30-somethings but, as an older runner, you need to pay attention to recovery almost as much as the running. Take two or three days off between runs and a nice number to work to is that you need around two and half hours of fitness a week for improvement to occur. Swim or do a strength session but keep the pounding to a minimum. Trust me, your legs will thank you. 

The right kind of running shoes are very important and worth the investment. The correct pair of shoes will not only be comfortable; they can minimise your risk of injury.  There are some great bargains to be had by looking at last year’s models. I tend to head to Sportsshoes or Runners Need. Joss Baldwin, Runners Need buyer, says: “It’s important to wear the right running kit all year round, and the different seasons mean different garments. Your clothing and accessories will determine how successful your run can be, so invest in the right kit for you and make it simple to transition from season to season smoothly.”
When it comes to running clothes, always choose sweat-wicking, quick-drying, and breathable fabrics, to keep you cool and running comfortably.  

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The good news is that it’s possible to train for a 10k in just six weeks. I’ve put together a plan for you that will see you appear at the starting line of your bucket-list race in top shape. And as I suggested, be warned: this will just be the start. Next up, you’ll be asking what exactly is the half marathon distance?  

Week 1 

Week 2 

Week 3 

Week 4 

Week 5 

Week 6