The 10k is a great goal to work towards.  A seven or ten week training shedule should properly prepare you to run the distance.

Below is a 7-week training schedule. If you have already ran a 5k and are ready for a bigger challenge, then consider beginning with the 7-week schedule.

If you are new to running, then the 10-week schedule is a safe program to get you started and prepare you for your first 10k race.

One of the greatest challenges to running a 10-k is finding your right pace. Starting out too fast can cause injury and you will likely struggle to complete the 6.2 mile distance.

These plans can be tailored to your specific needs. (If you need have Tuesday's off, then start the program a day early and move each training run up one day to better accomodate your schedule.)

When is the best time to start the plan? By working backwords from the date of your race, you can figure out when to start the program.

Many new and experienced runners incorporate some of Jeff Galloway's 'Walk Breaks' into their training. Most runners report faster times when they take walk breaks because they don't slow down at the end of a long run.

Newcomers can begin their run-walk-run routines with 10-15 seconds of jogging/running and 45-50 seconds of walking. Over time, slowly increase the amount of time spend running while decreasing the walking time.

Suggested training paces / ratios to follow depend on your pace:
8 min/mi—run 4 min/walk 35 seconds
9 min/mi— 4 min run-1 min walk
10 min/mi-3:1
11 min/mi—2:30-1 min walk
12 min/mi—-2:1
13 min/mi—-1:1
14 min/mi—30 sec run/30 sec walk
15 min/mi—30 sec/45 sec
16 min/mi—30 sec/60 sec