10K Training

This Run Minnesota Training program is designed to prepare you for a fun and successful 10K! We offer a winter session, with the option to train with a group or train independently.

Hosted in the Twin Cities and led by certified coaches, Run Minnesota group training includes Tuesday and Saturday supported group runs, a training plan with multiple mileage options designed to meet the needs of everyone from beginners to more experienced runners, twice weekly workout emails from your coach and a training shirt. We emphasize teamwork along with the fun and camaraderie that can be provided through running with others.

We also offer an online training option for those who prefer running alone and/or for those whose schedules simply don’t align with our in-person group run calendar.

2024 Winter Session

Welcoming everyone who is preparing for an upcoming 10K!

PROGRAM DATES: January 6 – April 27

Official Twin Cities training program for Get in Gear 10K!

Program Fees & Descriptions

SPRINT TIER - online

$ 120
Run Minnesota Members save 20%
  • Training plan with multiple mileage options for various fitness levels
  • Twice weekly workout emails from a certified coach
  • Training shirt

TEMPO TIER - in person

$ 220
Run Minnesota Members save 20%
  • Tuesday & Saturday supported group runs. Runs include water stops, route planning, coaches and team lead access.
  • Training plan with multiple mileage options for various fitness levels
  • Twice weekly workout emails from your coach
  • Training shirt
  • Pizza party on last Tuesday group run and complimentary beverage at end-of-season party
  • Indoor group runs at the University of Minnesota Fieldhouse on 8 Tuesdays 

Program Information 

All training participants receive:

  • a Run Minnesota shirt ($35 value)
  • runner education sessions during the course of your training program. Dates, times and topics TBD

Winter in-person training participants receive:

  • $10 off the TCM Hot Dash 10 mile/5k registration
  • guaranteed entry (runner pays) Get in Gear Half Marathon registration
  • Indoor group runs at the University of Minnesota Fieldhouse on 8 Tuesdays

We offer sliding scale registrations if your economic status doesn’t allow you to pay the full fee for Run Minnesota Training Programs. Please apply here.

“I enjoyed meeting all the wonderful runners of all abilities cheering everyone on to their goals. Happy to have no judgement for not being as fast as anyone else.”

“I loved the coaches, the TLs, the other people I ran with – I made so many new running friends and it made it so much nicer to run for hours on end. I loved that its broken up into pace levels because then I didn’t feel intimidated. Everyone is so great.”

“I say this all the time but I could NOT have completed the marathon without Run Minnesota Training. I loved every class even when the workouts were hard and I was hot because I knew I wasn’t alone.”

Check out our Instagram stories to see our group runs in action!

2024 Winter Session

    • Information Session: January TBD, 2024
    • First Group Run: January 6, 2024
    • First Tuesday Group Run: TBD
    • Get in Gear 10K: April 27, 2024
    • End of season party: April TBD

Three training levels are available to choose from based on the average weekly mileage you have run comfortably during the month before the start of the training program.

Level 1: Coming soon

Level 2: Coming soon

Level 3: Coming soon

There are 5 to 6 run days scheduled based on your chosen level.  Calendars outline the training at each level.

Email: The Coach will use email as the primary means of communication with the class. On Sunday’s you will receive an email from the coaches regarding the Tuesday night workout and on Wednesday you will receive an email from the coach regarding the Saturday workout. You can email the coach directly with questions after the start of the program at coach@run-minnesota.org

run-minnesota.org: When you join the class you will be granted access to a Training Page on our Website. ALL information on training calendars and weekly workouts will be added to the class page. 

Facebook Group: The group is intended to be a forum for registered participants to chat with fellow runners. Utilize this tool to connect! Set up runs on non-class days or ask for recommendations. Any specific correspondence with coaches should be done directly with the coaching staff via email.

Text Alerts: Opt-in to receive text messages about unanticipated impacts on group runs -i.e. weather cancelations, emergencies.  

Long Runs 

  • Wednesday email will provide details
  • Long slow distance (LSD) endurance runs. 
  • Mileage starts at 6-10 miles and builds up to 11-15 miles.
  • Long Runs are a very important part of your training and should be run at a conversational pace, unless race pace is included.

Speedwork Sessions

  • Sunday email will provide details
  • The speedwork sessions start out with easy training runs to build your mileage base and graduate to optional faster paced workouts including strides, hills, intervals and tempo runs. Runners training for their first marathon or half marathon will be encouraged to run at a comfortable pace during workouts until they reach a conditioning level that enables them to participate in the faster paced training.

Long Runs: IN PERSON Saturday mornings at 7:00 am. These runs start at 12 miles and build up to 20 miles. The Long Runs are an essential part of your training and should at a conversational pace. 

Tuesday Sessions: IN PERSON – Tuesday evenings at 6:00 p.m. Workouts last approximately one hour (sometimes longer). The Tuesday sessions start out with easy training runs to build your mileage base, and graduate to optional faster-paced workouts, including strides, hills, intervals,, and tempo runs. Runners training for their first 10k will be encouraged to run at a comfortable pace during workouts until they reach a conditioning level that enables them to participate in the faster-paced training.

Note: Spring Tuesdays start after daylight savings. 

Coaches, Team Leads (TLs), directions, maps, and water stops will be provided for the running locations. Hydration stations will be 3-4 miles. 

Runners of various levels will register for the Run Minnesota Training Programs. Determine what group is appropriate for you based on your training pace. Runners choose one of four pace groups based on their current fitness level. Here are approximate training paces for groups (what an individual can run comfortably for one hour):

  • Training Pace: 11:00 – 12:00 and up 
  • Training Pace: 10:00 – 11:00 
  • Training Pace: 9:00 -10:00 
  • Training Pace: 8:00 or under 

The distinction between these groups tends to blur as people gain fitness and reevaluate their goals. Today’s 11-minute pace goal may become a 10-minute pace goal later in the program. The coaches will help determine the best fit based on your current fitness level. It is better to start in a slower group than one too fast for you.

For the Tuesday runs, as well as Saturday long runs, we will meet at a variety of locations across the Minneapolis/St. Paul area.

Run locations will be communicated in the weekly emails. 

Sites may include, but are not limited to: Twin Cities Motion Center, Wabun Picnic Area/Minnehaha Falls Calhoun Executive Center, Lake Harriet Bandshell, Nokomis Community Center, Bredesen Park, the old Sears parking lot/ Finish line of TCM, Wirth Lake Beach,  Minnetonka Civic Center, Parade Stadium, University of St. Thomas/ Summit Avenue, Veterans Park in Richfield

Hydration stations with water and an electrolyte beverage will be provided every 3-4 miles on Saturday long runs and there will be one hydration station at the start/finish area for Tuesday runs. One UltrAspire C2 cup (or equivalent) will be provided to all class participants. No paper cups will be available. Run Minnesota wants to be  adequately prepared for race day and we encourage all class participants to practice carrying their own water on long runs.

Local running stores host us for shopping days in conjunction with Saturday runs 2- 3 times a session. Gear up with great deals!

Team Leads are a very important part of our training programs and ambassadors of Run Minnesota!  Team Leads are the experienced and trusted runners in the group. They know the route, set the pace, encourage friendly conversation, and remind runners of trail etiquette and runner safety. They are friendly, welcoming, responsible, and experienced runners.  We ask Team Leads to commit to leading their pace groups at weekly runs. Preference is given to those who can commit to the full session. 

Team Leaders will receive entry to our training programs at no cost, Run Minnesota Apparel (Sweatshirt or Jacket and a training shirt), and a $75 Gift Certificate to a local running store.

Run Minnesota will further support Team Leads who seek coaching certification by reimbursing the cost of coaching certification and providing mentorship.

Interested in being a Team Lead? Check out our interest form here.

Want to learn more before signing up? 

Attend our information session or an open run below!