The 10-K remains a popular race with road runners. It is the same distance (6.2 miles) as the longest track event in the Olympic Games. Three out of the ten largest road races in the U.S. in 1996 were 10-K races, including #3 Peachtree, that attracted 50,000 runners. "The average size of a US 10-K was almost twice as large as the typical 5-K," says Basil Honikman of the USTAF Road Running Information Center.

Many beginners, in fact, choose the 10-K as their first race distance. Experienced runners like the distance too, feeling it offers an additional challenge, along with 5-K and marathon running.

The training for 5-K and 10-K racing is basically the same, involving slightly more mileage. If you are a beginner and haven't yet raced other distances, you might want to back up and start your training with the schedules offered in the Beginner's Running Guide or for The 5-K, elsewhere on the Runner's World web site. Then at the appropriate point, shift to the 10-K training program for novices that follows.

10-K Training Plan for Novices:

If you are running your first 10-K, you don't need to run quite that far in practice. Just as most marathoners pick 20 miles as the distance for their longest pre-race workout, you can stop short too. The following schedule suggests 5 miles as the longest pre-race workout for the 10-K, at least mid-week. You do this the week before you race. Mileage drops the final week, allowing you to taper. Inspiration and the camaraderie of the crowd will allow you to run farther on race day.

Many runners do their long runs on Sundays--but there is nothing magic about that day rather than Saturday. If it is more convenient, run long any day of the week, flip-flopping workouts. When you run long, pay attention to time, and don't worry about how far you're running. One of the secrets of running farther is to run slower. The other workout on the weekend involves cross-training (biking, swimming, walking or another sport). Two days of the week are for rest.

Week	MON	TUE	WED	THU	FRI	SAT	SUN
1	rest	3	3	3	rest	cross train	40 min
2	rest	3	rest or easy run	3.5	rest	cross train	45 min
3	rest	3.5	3	4	rest	cross train	50 min
4	rest	3.5	rest or easy run	4.5	rest	cross train	55 min
5	rest	4	3	5	rest	cross train	60 min
6	rest	4	rest or easy run	3	rest or easy run	rest	10-K Race