Rock ‘n’ Roll 10K

BEG INT ADV
  • Overview
  • Training plan
  • Discussions

About this challenge

Completing a 10k is an excellent test of fitness and commitment to training. This 10k challenge will build your fitness week on week and prepare you for your event. There are three levels to choose from, so just pick the one that suits your current ability and goals.

Once you’ve started the challenge you’ll receive training information each week detailing all your running sessions, plus a few articles packed with advice to support your training. It’s time to take on the 10k - let’s go.

 

beginner Training Plan

Entry requirements: beginner

This training level is for you if you fall into one of the following categories:

  • You are entering your first ever running 10k event.

  • You have possibly completed a 5k event and are looking to move up in distance.

Start date:
Anytime
Expected finish time:
1:15:00
Duration:
16 weeks
Week 1
Jump to:
Monday
Training

Alternate 2 minutes of jogging with 2 minutes of walking for a total of 20 minutes

Start with a brisk 5 minute warm-up walk and finish with a 5 minute gentle cool-down walk

Tuesday
Rest

Rest

2 days of recovery

Wednesday
Rest

Rest

Thursday
Training

Alternate 5 minutes jogging with 3 minutes walking. Repeat 3 times

Start with a brisk 5 minute warm-up walk and finish with a 5 minute gentle cool down walk

Friday
Rest

Rest

Saturday
Rest

Rest

Sunday
Training

Alternate 8 minutes of jogging with 3 minutes of walking. Repeat 2 times

Start with a brisk 5 minute warm-up walk and finish with a 5 minute gentle cool-down walk

Monday
Rest

Rest

Tuesday
Training

Alternate 10 minutes of jogging with 3 minutes of walking. Repeat 2 times

Start with a brisk 5 minute warm-up walk and finish with a 5 minute gentle cool-down walk

Wednesday
Rest

Rest

Thursday
Training

Complete 12 minutes of jogging, 2 minutes of walking, 10 minutes of jogging, 2 minutes of walking

Start with a brisk 5 minute warm-up walk and finish with a 5 minute gentle cool-down walk

Friday
Rest

Rest

Saturday
Rest

Rest

Sunday
Training

Jog for 15 minutes continuously (only take a walking break if you really need to)

Start with a brisk 5 minute warm-up walk and finish with a 5 minute gentle cool-down walk

Monday
Rest

Rest

Recovery from your longer run

Tuesday
Training

Complete 10 minutes of jogging, 2 minutes of walking, 10 minutes of jogging

Start with a brisk 5 minute warm-up walk and finish with a 5 minute gentle cool-down walk

Wednesday
Rest

Rest

Thursday
Training

Jog for 18 minutes continuously (only take a walking break if you really need to)

Start with a brisk 5 minute warm-up walk and finish with a 5 minute gentle cool-down walk

Friday
Rest

Rest

Saturday
Rest

Rest

Sunday
Training

Jog for 20 minutes continuously

Start with a brisk 5 minute warm-up walk and finish with a 5 minute gentle cool-down walk. Target: Non-stop jogging!

Monday
Rest

Rest

Tuesday
Training

Complete 5 minutes of jogging, 2 minutes of walking, 8 minutes of jogging, 2 minutes of walking, 5 minutes of jogging

Start with a brisk 5 minute warm-up walk and finish with a 5 minute gentle cool-down walk

Wednesday
Rest

Rest

Thursday
Training

Jog for 15 minutes continuously

Start with a brisk 5 minute warm-up walk and finish with a 5 minute gentle cool-down walk

Friday
Rest

Rest

Saturday
Rest

Rest

Sunday
Training

25 minutes continuous

Focusing on non-stop jogging

Monday
Rest

Rest

Tuesday
Training

15 minutes easy

Wednesday
Rest

Rest

Thursday
Training

25 minutes continuous

Friday
Rest

Rest

Saturday
Rest

Rest

Sunday
Training

25 minutes continuous

Focusing on non-stop jogging

Monday
Rest

Rest

Complete rest day after your longer run

Tuesday
Rest

Rest

Wednesday
Training

15 minutes easy

Thursday
Rest

Rest

Friday
Training

20 minutes easy

Saturday
Rest

Rest

Sunday
Training

30 minutes continuous jogging

Monday
Rest

Rest

First peak training week

Tuesday
Training

15 minutes easy

Wednesday
Rest

Rest

Thursday
Training

25 minutes easy

Friday
Rest

Rest

Saturday
Rest

Rest

Sunday
Training

30 - 35 minutes easy

Longest run so far!

Monday
Rest

Rest

Recovery week and faster paced run

Tuesday
Rest

Rest

Wednesday
Training

15 minutes easy

Take this one very easy

Thursday
Rest

Rest

Friday
Training

15 minutes easy

Saturday
Rest

Rest

Sunday
Training

20 minutes comfortable

Shorter time, faster pace but don't set off too fast!

Monday
Rest

Rest

Tuesday
Training

25 minutes easy

Wednesday
Rest

Rest

Thursday
Training

20 minutes comfortable

Friday
Rest

Rest

Double rest day before this week's longer run

Saturday
Rest

Rest

Sunday
Training

40 minutes easy

Moving up each week now. Keep pace easy

Monday
Rest

Rest

Tuesday
Training

25 minutes easy

Wednesday
Rest

Rest

Thursday
Rest

Rest

Friday
Training

25 minutes comfortable

Saturday
Rest

Rest

Sunday
Training

45 minutes easy

Monday
Rest

Rest

Tuesday
Training

25 minutes easy

Wednesday
Rest

Rest

Thursday
Training

20 minutes comfortable

Friday
Rest

Rest

Saturday
Training

50 minutes easy

Choose a new route for variety

Sunday
Rest

Rest

Monday
Training

20 minutes comfortable

Tuesday
Rest

Rest

Double rest before this week's faster run

Wednesday
Rest

Rest

Thursday
Training

20 minutes steady

Faster paced session and stretches afterwards

Friday
Rest

Rest

Saturday
Rest

Rest

Sunday
Training

50 - 60 minutes easy

Longest run so far. Keep the pace relaxed!

Monday
Rest

Rest

Make recovery a priority after your long run

Tuesday
Rest

20 minutes comfortable

Optional 4th run this week

Wednesday
Rest

Rest

Thursday
Training

25 - 30 minutes easy

Friday
Rest

Rest

Saturday
Rest

Rest

Sunday
Training

60 minutes easy

Monday
Rest

Rest

Tuesday
Training

25 minutes comfortable

Wednesday
Rest

Rest 

Thursday
Training

20 minutes steady

Faster midweek session

Friday
Rest

Rest

Saturday
Rest

Rest

Sunday
Training

65 minutes easy

Last long training run!

Monday
Rest

Rest

Start of taper

Tuesday
Rest

Rest

Wednesday
Training

20 minutes comfortable

Thursday
Rest

Rest

Friday
Training

25 minutes easy

Saturday
Rest

Rest

Sunday
Training

40 minutes easy pace

Avoid temptation to do more

Monday
Rest

Rest

Taper week and RACE!

Tuesday
Training

Easy 15 - 20 minutes jog

All runs are relaxed this week

Wednesday
Rest

Rest

Thursday
Training

Easy 15 minutes jog

Omit if feeling at all tired

Friday
Rest

Rest

Saturday
Training

10 minutes very easy jog in race kit

Super slow

Sunday
Race day

10 k race! With easy warm-up and cool-down

The big one! Enjoy your event!

Week 1
Jump to:
Have you already completed this?

intermediate Training Plan

Entry requirements: intermediate

This training guide is for you if you fall into one of the following categories:

  • You have already completed one or more 10k events and you are now looking to improve.

  • You are training for your first 10k but have a good training background including competing in shorter events such as 5k races, over at least six months.

Start date:
Anytime
Expected finish time:
0:53:00
Duration:
16 weeks
Week 1
Jump to:
Monday
Training

25 minutes easy jog

Week 1 focuses on kick-starting the body back into a regular routine of training

Tuesday
Rest

Rest

Wednesday
Training

20 minutes easy

Thursday
Rest

Rest

Friday
Training

Steady 25 minutes

Saturday
Rest

Rest

Sunday
Training

35 minutes easy

Take it easy for your first long run

Monday
Training

20 minutes easy

Recovery following your longer session

Tuesday
Rest

Rest

Wednesday
Training

10 minutes easy / 10 minutes steady / 10 minutes brisk

Progression run - aim to make each 10 minute segment slightly faster than the previous. Finish with a 5 - 10 minute easy cool-down jog

Thursday
Rest

Rest

Friday
Training

Steady 30 minutes

Saturday
Rest

Rest

Sunday
Training

35 - 40 minutes easy

Monday
Rest

Rest

Tuesday
Training

Warm up then 4 x 5 minutes at threshold effort with 2 minutes walk / jog recovery, 5 - 10 minutes easy jog cool down

Threshold effort should feel ‘comfortably hard.’ You should be able to give 3 - 4 word answers but not hold a full conversation

Wednesday
Rest

Rest

Thursday
Training

30 minutes easy

Friday
Rest

Rest

Saturday
Training

20 minutes easy

Sunday
Training

40 minutes easy

Longest run so far. Keep the pace relaxed

Monday
Training

25 - 30 minutes easy

Off-road if possible to give your legs a break

Tuesday
Rest

Rest

Wednesday
Training

Warm-up, 20 minutes at threshold effort, cool down

Threshold effort should feel 'comfortably hard.' You should be able to give 3 - 4 word answers but not hold a full conversation 

Thursday
Rest

Rest

Friday
Training

Steady 30 minutes

Saturday
Rest

Rest

Sunday
Training

45 - 50 minutes comfortable

Monday
Rest

Rest

Tuesday
Training

Steady 30 minutes 

Wednesday
Training

Warm-up, 4 - 6 x 3 minutes fast with 3 minute recoveries, cool-down

Thursday
Rest

Rest

Friday
Training

35 minutes comfortable

Saturday
Rest

Rest

Sunday
Training

50 - 60 minutes easy

Monday
Rest

Rest

Tuesday
Training

20 minutes easy

Wednesday
Rest

Rest

Thursday
Training

Steady 30 minutes 

Friday
Rest

Rest

Saturday
Rest

Rest

Sunday
Training

45 minutes easy

Easy pace throughout

Monday
Rest

Rest

Tuesday
Training

35 minutes comfortable

Wednesday
Training

Warm-up, 6 x 3 minutes fast with 2 ½ minute recoveries, cool-down 

Thursday
Rest

Rest

Friday
Training

40 minutes steady

Saturday
Rest

Rest

Sunday
Training

60 minutes comfortable

Monday
Rest

Rest

Tuesday
Training

30 - 35 minutes steady

Wednesday
Rest

Rest

Thursday
Training

Warm up then 3 x 10 minutes at threshold effort with 2 minutes walk / jog recovery. Cool down 

 

Threshold effort should feel 'comfortable hard.' You should be able to give 3 - 4 word answers but not hold a full conversation.  

Friday
Training

30 minutes easy

Saturday
Rest

Rest

Sunday
Training

60 minutes easy

Monday
Rest

Rest

Tuesday
Training

35 minutes comfortable

Wednesday
Rest

Rest

Thursday
Training

Fartlek session: Warm up then 10 x 1 minute fast / 1 minute jog recovery. Cool-down 

Try to keep moving on the recoveries 

Friday
Rest

Rest

Saturday
Training

25 - 30 minutes easy

Sunday
Training

60 minutes + 15 minutes brisk in the middle 

Monday
Rest

Rest

Tuesday
Training

30 minutes easy

Wednesday
Training

Warm-up, 6 x 3 minutes fast with 2 minute recoveries, cool-down

Recoveries shortened this week

Thursday
Rest

Rest

Friday
Training

40 minutes steady

Saturday
Rest

Rest

Sunday
Training

65 - 70 minutes easy

Longest run so far! Keep the paced relaxed

Monday
Rest

Rest

No faster paced running this week

Tuesday
Training

30 - 35 minutes comfortable

Wednesday
Rest

Rest

Thursday
Training

45 minutes comfortable

Friday
Rest

Rest

Saturday
Training

25 minutes easy

Sunday
Training

75 minutes easy

Keep the pace relaxed throughout

Monday
Rest

Rest

Tuesday
Training

35 minutes comfortable

Wednesday
Training

Warm-up then 4 x 1 mile at 10 k race effort with 2 - 3 minutes jog recovery. Cool-down

Thursday
Rest

Rest

Friday
Training

45 minutes steady

Saturday
Rest

Rest

Sunday
Training

60 minutes including working up the hills

Try to select an undulating route and work the hills 

Monday
Rest

Rest

Tuesday
Training

35 minutes comfortable

Wednesday
Rest

Rest

Thursday
Training

Warm-up then 23 - 30 minutes at threshold effect. Cool-down

Threshold effort should feel ‘comfortably hard’ You should be able to give 3 - 4 word answers but not hold a full conversation

Friday
Training

25 minutes easy

Recovery jog after your hard run

Saturday
Rest

Rest

Sunday
Training

70 - 75 minutes easy

Keep the pace relaxed and don't push too hard

Monday
Rest

Rest

Peak week

Tuesday
Training

Fartlek session: Warm-up then 15 x 1 minute fast / 1 minute jog. Cool-down

Try to keep moving on the recoveries

Wednesday
Rest

Rest

Thursday
Training

45 minutes comfortable

Friday
Training

Warm-up then 30 minutes at threshold effort. Cool-down

Threshold effort should feel ‘comfortably hard.’ You should be able to give 3 - 4 word answers but not hold a full conversation

Saturday
Rest

Rest

Sunday
Training

80 minutes comfortable run

Last long run! Aim for even pace all the way

Monday
Rest

Rest

Taper week

Tuesday
Training

35 minutes comfortable

Wednesday
Rest

Rest

Thursday
Training

Warm-up then 5 minutes, 4 minutes, 3 minutes, 2 minutes, 1 minutes fast with 2 minutes recovery. Cool-down

Aim to get progressively quicker throughout the session

Friday
Rest

Rest

Saturday
Training

20 minutes easy

Sunday
Training

45 minutes comfortable with 2 x 5 minutes brisk in the middle

Avoid the temptation to do more

Monday
Rest

Rest

Taper week and RACE!

Tuesday
Training

Comfortable 30 minutes with 5 x 30 second bursts at 75 % effort

Keeping your speed sharp

Wednesday
Rest

Rest

Thursday
Training

30 minutes easy jog

Friday
Rest

Rest

Saturday
Training

10 minutes very easy jog in race kit

Super slow

Sunday
Race day

10 k race! + Easy warm-up and cool-down

The big one! Enjoy your event!

Week 1
Jump to:
Have you already completed this?

advanced Training Plan

Entry requirements: advanced

This is a performance focused training level for someone looking to take their 10k training to the next level and improve their PB. This guide has been devised for the keen 10k race runner who has already participated in at least five 10k events.

 

Start date:
Anytime
Expected finish time:
0:42:00
Duration:
16 weeks
Week 1
Jump to:
Monday
Training

5 miles easy

Laying the foundations

Tuesday
Training

Progression run: 15 minutes easy / 15 minutes steady / 15 minutes at threshold effort minutes at tempo effort

Threshold effort should feel ‘comfortably hard.’ You should be able to give 3 - 4 word answers but not hold a full conversation

Wednesday
Strength circuit

Strength and Conditioning

A 30 minute session to include arms, legs and core

Thursday
Rest

Rest

Friday
Training

5 miles steady

Saturday
Training

4 miles easy

Sunday
Training

6 miles easy

Nice and easy as you build on this distance for your long run

Monday
Rest

Rest

Tuesday
Training

Warm up, 5 x 1000 m at 10 k race effort (2 minutes jog / walk recovery between sets). Cool - down

Wednesday
Strength circuit

Strength and Conditioning – as per week 1

Thursday
Training

5 miles steady

Friday
Training

3 x 7 minutes at threshold effort (3 minutes jog recovery)

Threshold effort should feel ‘comfortably hard’ You should be able to give 3 - 4 word answers but not hold a full conversation

Saturday
Rest

Rest

Sunday
Training

7 miles easy

Distance progression from week 1

Monday
Training

4 miles easy

Tuesday
Training

Warm up, 2 x 1000 m, 2 x 800 m, 2 x 400 m, 2 x 200 m (2 minutes jog / walk recovery between all sets). Cool-down

Wednesday
Training

Strength and Conditioning - Run 1 mile before and 1 mile after session

Thursday
Training

4 miles easy

Friday
Training

Fartlek session: 4 x ½ mile easy ½ mile at threshold effort

Saturday
Rest

Rest

Sunday
Training

7 miles easy

Monday
Rest

Rest

Tuesday
Training

Warm up, 6 x 600 m (1 minute jog / walk recovery between sets) Cool-down

Keep the pace controlled 

Wednesday
Strength circuit

Strength and conditioning 

Thursday
Training

5 miles steady off road if possible

Friday
Training

After warm-up, 6 x 1 minute stride outs (1 minute jog recovery between each effort)

Stride outs at your perceived 5 k pace

Saturday
Training

2 mile easy jog

Sunday
Training

5 k time-trial

Pace judgement for full effort from start to finish - Remember good 10 minute warm-up and 10 minute cool-down

Monday
Training

30 minute mobility / stretch workout to aid recovery from time trial

Tuesday
Training

4 miles easy

Wednesday
Strength circuit

Strength and Conditioning - Run 1 mile before and 1 mile after session

Thursday
Training

Warm up, 4 x 1 mile at 10 k race effort (2 minutes jog recovery). Cool-down

Friday
Rest

Rest

Saturday
Training

4 miles easy

Sunday
Training

6 miles steady

Progression on speed of your long run

Monday
Training

5 miles easy

Tuesday
Training

Warm up, 6 x 1000 m (2 minutes jog / walk recovery between sets). Cool-down

See if you can improve on your times from week 2 with 1 extra effort

Wednesday
Strength circuit

Strength and Conditioning - Run 1 mile before and 1 mile after session

Thursday
Training

5 miles steady

Friday
Training

Warm up then 25 minutes at threshold effort. Cool-down

Threshold effort should feel ‘comfortably hard.’ You should be able to give 3 - 4 word answers but not hold a full conversation

Saturday
Rest

Rest

Sunday
Training

8 miles easy

Monday
Training

5 miles easy

Tuesday
Training

Warm up, 2 x 1000 m, 2 x 800 m, 2 x 400 m, 2 x 200 m (2 minutes jog / walk recovery between all sets). Cool-down

Compare session to week 3 for speed progression

Wednesday
Strength circuit

Strength and Conditioning – Run 1 mile before and 1 mile after session

Thursday
Training

5 miles building pace to steady

Friday
Training

Warm up then 30 minutes at threshold effort. Cool-down

Threshold effort should feel ‘comfortably hard.’ You should be able to give 3 - 4 word answers but not hold a full conversation

Saturday
Rest

Rest

Sunday
Training

8 miles comfortable

Monday
Rest

Rest

Tuesday
Training

Warm up, 5 x 800 m (2 minutes jog recovery). Cool-down

Keep the pace controlled

Wednesday
Strength circuit

Strength and Conditioning

Thursday
Training

4 miles steady

Off road if possible 

Friday
Training

After warm-up, 6 x 1 minute stride outs (1 minute jog recovery between each effort)

Stride outs at your perceived 10 k race pace

Saturday
Training

2 miles easy jog

Sunday
Training

3 mile / 5 k time-trial with 10 minute warm-up and 10 minute cool-down 

Compare time to week 4

Monday
Rest

Rest

Make recovery a priority after the time trial 

Tuesday
Training

5 miles steady

Wednesday
Training

Warm-up, 6 x 1200 m (2 minutes jog recovery). Cool-down

Thursday
Strength circuit

Strength and Conditioning – Run 1 mile before and 1 mile after sessions

Friday
Training

5 miles steady

Saturday
Training

4 miles easy

Sunday
Training

7 miles including 2 miles easy, 3 miles brisk, 2 miles easy

Monday
Rest

Rest

Tuesday
Training

Warm-up, 5 x 1600 m (2 minutes jog / walk / recovery between sets). Cool-down

Progression on number of 1600 metres efforts

Wednesday
Strength circuit

Strength and Conditioning - Run 1 mile before and 1 mile after session

Thursday
Training

5 miles easy 

Friday
Training

Fartlek session: 5 x ½ mile easy ½ mile at threshold effort

Saturday
Training

5 miles easy 

Sunday
Training

9 miles steady

Monday
Rest

Rest

Tuesday
Training

Warm up, 2 x 1000 m, 2 x 800 m, 2 x 400 m, 2 x 200 m (90 seconds jog / walk recovery between all sets). Cool-down

Compare to week 7 with less rest this time

Wednesday
Strength circuit

Strength and Conditioning – Run 1 mile before and 1 mile after session

Thursday
Training

5 miles steady

Friday
Training

Warm up then 3 x 12 minutes threshold effort (2 minutes jog recovery). Cool-down

Saturday
Rest

Rest

Sunday
Training

10 miles easy

Longest run before 6 mile (10 k) race

Monday
Rest

Rest

Tuesday
Training

Warm up, 3 x 1 km (90 seconds walk / jog recovery) + 4 x 500m (90 seconds walk / jog recovery). Cool-down

Wednesday
Strength circuit

Strength and Conditioning

Thursday
Training

6 miles steady off road

Off road if possible

Friday
Training

After warm-up, 6 x 1 minute stride outs (1 minute jog recovery between each effort)

Stride outs at your perceived 5 k race pace in preparation for Sunday

Saturday
Training

2 mile jog

Sunday
Training

Warm up. Race 3 miles (5 k) or 3 mile time trial. Cool-down

Sharpening up and looking for speed

Monday
Rest

Rest

Tuesday
Training

5 miles easy

Wednesday
Strength circuit

Strength and Conditioning - Run 1 mile before and 1 mile after session

Thursday
Training

Warm up then 1 mile at threshold effort (2 minutes jog recovery) + 6 x 800 m (2 minutes jog recovery). Cool-down

Friday
Training

5 miles easy

Saturday
Training

4 miles easy

Sunday
Training

8 miles comfortable

Keep the pace relaxed

Monday
Rest

Rest

Start tapering for 6 mile (10 k) road race

Tuesday
Training

Warm up, 5 x 1600 m (2 minutes jog / walk recovery between sets). Cool-down

Compare speed to week 10 

Wednesday
Strength circuit

Strength and Conditioning - Run 1 mile before and 1 mile after session

Thursday
Training

5 miles easy off road

Friday
Training

Warm up, 25 mins at threshold effort, cool-down

Threshold effort should feel ‘comfortably hard’. 3 - 4 word answer pace

Saturday
Rest

Rest

Sunday
Training

7 miles steady

Monday
Training

3 miles easy

Tuesday
Training

Warm up, 6 x 400 m, 6 x 200 m (2 minutes jog / walk recovery between all sets). Cool-down 

Wednesday
Training

Strength and Conditioning – Run 1 mile before and 1 mile after session

Thursday
Training

4 miles easy

Friday
Training

Progression run: 15 minutes easy / 15 minutes steady / 15 minutes at threshold effort

Saturday
Rest

Rest

Sunday
Training

5 miles steady

Monday
Rest

Rest

Race week!

Tuesday
Training

1 mile warm-up, 1 mile at 6 mile (10 k) race pace, 1 mile cool-down

Wednesday
Training

4 miles easy

Thursday
Training

4 miles steady

Friday
Rest

Rest

Saturday
Training

2 mile jog

Sunday
Race day

Race Day!

Start at a comfortable pace, you will be tired at 4 miles, but able to hold pace for final 2 miles 

Week 1
Jump to:
Have you already completed this?

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