10k Training Plan

10k is a great event day distance. It’s a challenge without being too daunting, and it’s accessible to everyone, from first-timers to veterans. And here’s the good news: whatever your experience and whatever your goals, we’ve got a free, easy-to-follow 10k training plan for you.

Training for a 10k is vital. Not only will training help minimise the toll running can take on your body and help you avoid injury, it’ll also ensure you feel confident in the run-up to your big day. That feeling of achievement as you cross the finish line – and the bragging rights you’ll earn doing so – will feel even sweeter if you know you’ve stuck to your training.

There are three different levels included in the training plan, so follow the one that suits you best.

Beginners (16 week)
Our 16-week Beginner 10k training plan starts with just three sessions in Week One. You’ll gradually build from running and walking for just 10-15 minutes at a time to a 50 minute run in Week 14. Sound incredible? Our plan will get you there – guaranteed. And if it’s your first big race? Know what exactly to expect from event day with this handy first-timer guide.

Run/Walk (8week)
Our 8-week Run/Walk 10k training plan will get you on the road to success in no time. In just three sessions a week, you’ll go from 20-minute brisk walks and alternating running and walking for one mile to four miles of run/walk – and you’ll be running more than you’re walking. Learn more about Run/Walk – or ‘Jeffing’, as it’s known – here.

Improvers (12 week)
If you can already run 30-40 minutes – and perhaps have your eye on a shiny new PB – our 12-week 10k Improver plan is the one for you. Four sessions a week, starting with three 20-minute runs and one 30-minute run, all at an easy pace. By Week 9, you’ll have honed your performance with some tempo runs and you’ll have your longest run – a 60-minute stretch – in the bag. More tips for improving your running performance here.

Click below to enter your details and download your training plan.

Training for a 10k

Finding – and sticking to – a training plan is your first step to 10k success. But what else? We’ve got five top tips to get you on your way.

If the shoe fits. Trainers don’t need to be expensive, but they do need to fit well and suit your feet. Make sure you find your perfect pair well ahead of event day with advice from our official footwear partner, Brooks.

Warm up and cool down. It can be tempting to skip them, but warm-ups and cool-downs are the easiest way to get your body in the mood for running and avoid injury. Take a look at our ultimate guide to stretching for some ideas to shake up your routine.

Let’s talk about pace. Got a goal in mind? Then you’ll need to think about pace. Our 10k pacing advice makes pacing simple, starting with deciding on your goal time, calculating pace, giving yourself a buffer and providing sample strategies for success.

Don’t cut carbs. A 10k race doesn’t demand carb-loading, but eating a healthy, balanced diet with plenty of carbs and protein will fuel your run and help you recover efficiently afterwards.

Study your Event Guide. You’ll receive your Event Guide in your inbox several weeks before the big day, and a copy will be available here on the website. It contains everything you need to know, from road closures to baggage buses – get reading!