Running your first race? Looking to improve your PB? Need help managing your training alongside a busy life? There's a plan here for everyone...
A 10K is a great distance to focus on over the colder months. It’s a good challenge to work up to from your first couple of 5Ks, but it also offers a way to inject some speed into your legs if you’re planning to do a longer race later in the year.
Concentrate on both your nutrition and your cross-training as well as following whichever one of our plans suits you – what you’re putting inside your body and strength exercises are just as important as your weekly mileage. If this is your first 10K, try keeping a running diary to help you see firsthand the improvements you’re making with every run. And don’t forget to reward yourself with those all-important rest days. With a few weeks’ training, you can see some real improvements in your pace and bag yourself a shiny new PB in no time.
Before you pick a plan, it’s worth making note of these training mistakes to avoid…
Make sure to…
- Save yourself: You may run 10K or more several times in your plan as training runs. Don’t be tempted to put your foot down and see how fast you can go.
- Hold back: Speed sessions aren’t done at your top speed. They’re controlled fast running and shouldn’t be done as fast as you can.
- Focus on goals: If you’re dropping down from longer distances, don’t underestimate how hard running 10K at PB pace is. Learn how your goal pace feels in training so that you don’t start too fast on race day. Going off too fast at the start of a 10K is something everyone does. To finish strong, start steady.
Easy 8-week 10K plan (Beginner or Advanced)
This plan focuses on pacing – you should be able to hold a conversation on an easy run, while moderate runs should be slightly slower than your 10K pace but without feeling too difficult. ’10K pace + 10 secs’, for example, means 10 seconds slower than your usual 10K pace.
If you’re aiming to run a 10K in around 60 minutes and are comfortable running three times a week, we’d recommend following the beginner (orange) row of the plan. If you you’re aiming to run 10K in around 45 minutes and are comfortable running six times a week, then you should follow the advanced (blue) row of the plan.
Check out a revised version below, or print the full plan off here: WR Easy 8-Week 10K Training Plan
4-week plan for a 60 minute 10K (Beginner)
A four-week plan for those running three times a week and aiming to run a 10K in around 60 minutes or more. If you’ve not got long, and your aim is to complete rather than compete, then this plan is for you. It starts at 3 miles easy pace and will have you running a 10K with just 11 pre-race runs.
Check out the full plan below, or find a printable version here: WR 4-week 10K 60 Minute Training Plan
4-week plan for a 45-minute 10K (Advanced)
A four-week plan for those running six times a week aiming to run a 10K in 45 minutes or more. This is perfect if you’ve recently run a longer distance race and want to capitalise on your endurance. It focuses on pacing, with a long nine-mile run halfway through.
Check out the full plan below, or find a printable version here: WR 4-week 10K 45 Minute Training Plan
Are you a busy runner?
We have two 10K training plans for the eternally busy runner, which will enable you to fit in training around a jam-packed life. You can find the plans below, but first you might like to cast your eyes over our top five training hacks…
5 training hacks for the busy runner
- Run commute: Get yourself a backpack and run to or from work. If your commute is too long to run the whole way, jump off the bus or train early and make the rest of the journey on foot.
- Runch break: Take your kit to the office and pull on your trainers at lunchtime so you can squeeze in a few miles before your sandwiches.
- Scooter support: If you have kids that are old enough to scoot or cycle alongside you as you run, head out to the park together for a few laps.
- Home gym: 20-30 minutes is all you need to get in an effective workout without even leaving the house. Squeeze it in where and when you can.
- Step it out: Walk at any given opportunity. Walk instead of taking the bus, even if it’s just part of your journey. Walk up and down the stairs instead of taking the lift or escalator. Just keep moving whenever you can.
8-week 10K training plan on 3 runs
Designed for the time-impoverished among us (i.e., all of us), this training plan will build you up gradually and safely from 5K to 10K – on just three runs per week. Easy pace should be enjoyable, and you should be running at about 50-60% effort level. Fast pace shouldn’t involve sprinting, but should be at about 80% effort level.
A revised version of the plan is below, or you can find a full printable version here: WR 8-week 10K Training Plan 3 Runs
8-week 10K training plan on 2 runs
This plan will take you from 5K to 10K on just two runs per week. You should try to fit in two gym or circuit sessions as well and you can also supplement it with cross training. Easy pace should be enjoyable, and you should be running at about 50-60% effort level. Fast pace shouldn’t involve sprinting, but should be at about 80% effort level.
A revised version of the plan is below, or you can find a full printable version here: WR 8-week 10K Training Plan 2 Runs