✦Fitness · 15 records10K training

A 10K is the distance where running stops being about getting round and starts being about pacing. This assumes you can already run about 5K, builds the long run gently towards the full distance over eight weeks, keeps most runs easy, and adds one faster session a week once the base is there.

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✦ Everything it creates

The whole plan, before you install it

Goal

Run a 10K Week 8

From 5K to 10K in eight weeks, most runs easy.

Get ready Day 7

A race, shoes, and the shape of the week.

  • Enter a 10K about eight weeks awayDo firstDay 2
  • Check my running shoes still have life in themDay 4
  • Choose the three days I run each weekDo firstDay 5

Build the distance Week 8

The long run up by a kilometre or so each week.

  • Run 6 km as the long runWeek 2
  • Add one session with some faster runningWeek 3
  • Run 8 km as the long runDo firstWeek 5
  • Longest run: 9 or 10 kmDo firstWeek 6
  • Take the last week lighterWeek 7

Routines

  • Long runweekly
  • Two shorter runsweekly
✦ It puts something in the calendar

Dates you will not have to remember

10K race day

Week 809:00120 min
✦ It comes with a note

Easy most of the time

Most runs should be slow enough to talk through. The long run builds endurance, and the one faster session, added after a few weeks, builds speed; everything else is recovery.

The last week before the race is lighter, not a final long run. Arrive rested.

✦ Questions

10K training, answered.

About eight weeks if you can already run 5K, which is what this plan assumes. From no running at all, a couch to 5K plan first is the safer start, and this one follows on from it.
Three times a week is enough for most beginners: one longer run, one easy run, and later one session with some faster running in it. A rest day between runs matters more than an extra run.
It helps to reach 8 or 9 kilometres, or the full 10, in training, since the jump from 5K is large. Race-day adrenaline covers the last stretch, and the week before the race should be lighter, not a final long run.
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