Run a 10k
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.
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
Rest
2 days of recovery
Rest
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
Rest
Rest
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
Rest
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
Rest
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
Rest
Rest
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
Rest
Recovery from your longer run
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
Rest
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
Rest
Rest
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!
Rest
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
Rest
Jog for 15 minutes continuously
Start with a brisk 5 minute warm-up walk and finish with a 5 minute gentle cool-down walk
Rest
Rest
25 minutes continuous
Focusing on non-stop jogging
Rest
15 minutes easy
Rest
25 minutes continuous
Rest
Rest
25 minutes continuous
Focusing on non-stop jogging
Rest
Complete rest day after your longer run
Rest
15 minutes easy
Rest
20 minutes easy
Rest
30 minutes continuous jogging
Rest
First peak training week
15 minutes easy
Rest
25 minutes easy
Rest
Rest
30 - 35 minutes easy
Longest run so far!
Rest
Recovery week and faster paced run
Rest
15 minutes easy
Take this one very easy
Rest
15 minutes easy
Rest
20 minutes comfortable
Shorter time, faster pace but don't set off too fast!
Rest
25 minutes easy
Rest
20 minutes comfortable
Rest
Double rest day before this week's longer run
Rest
40 minutes easy
Moving up each week now. Keep pace easy
Rest
25 minutes easy
Rest
Rest
25 minutes comfortable
Rest
45 minutes easy
Rest
25 minutes easy
Rest
20 minutes comfortable
Rest
50 minutes easy
Choose a new route for variety
Rest
20 minutes comfortable
Rest
Double rest before this week's faster run
Rest
20 minutes steady
Faster paced session and stretches afterwards
Rest
Rest
50 - 60 minutes easy
Longest run so far. Keep the pace relaxed!
Rest
Make recovery a priority after your long run
20 minutes comfortable
Optional 4th run this week
Rest
25 - 30 minutes easy
Rest
Rest
60 minutes easy
Rest
25 minutes comfortable
Rest
20 minutes steady
Faster midweek session
Rest
Rest
65 minutes easy
Last long training run!
Rest
Start of taper
Rest
20 minutes comfortable
Rest
25 minutes easy
Rest
40 minutes easy pace
Avoid temptation to do more
Rest
Taper week and RACE!
Easy 15 - 20 minutes jog
All runs are relaxed this week
Rest
Easy 15 minutes jog
Omit if feeling at all tired
Rest
10 minutes very easy jog in race kit
Super slow
10 k race! With easy warm-up and cool-down
The big one! Enjoy your event!
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.
25 minutes easy jog
Week 1 focuses on kick-starting the body back into a regular routine of training
Rest
20 minutes easy
Rest
Steady 25 minutes
Rest
35 minutes easy
Take it easy for your first long run
20 minutes easy
Recovery following your longer session
Rest
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
Rest
Steady 30 minutes
Rest
35 - 40 minutes easy
Rest
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
Rest
30 minutes easy
Rest
20 minutes easy
40 minutes easy
Longest run so far. Keep the pace relaxed
25 - 30 minutes easy
Off-road if possible to give your legs a break
Rest
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
Rest
Steady 30 minutes
Rest
45 - 50 minutes comfortable
Rest
Steady 30 minutes
Warm-up, 4 - 6 x 3 minutes fast with 3 minute recoveries, cool-down
Rest
35 minutes comfortable
Rest
50 - 60 minutes easy
Rest
20 minutes easy
Rest
Steady 30 minutes
Rest
Rest
45 minutes easy
Easy pace throughout
Rest
35 minutes comfortable
Warm-up, 6 x 3 minutes fast with 2 ½ minute recoveries, cool-down
Rest
40 minutes steady
Rest
60 minutes comfortable
Rest
30 - 35 minutes steady
Rest
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.
30 minutes easy
Rest
60 minutes easy
Rest
35 minutes comfortable
Rest
Fartlek session: Warm up then 10 x 1 minute fast / 1 minute jog recovery. Cool-down
Try to keep moving on the recoveries
Rest
25 - 30 minutes easy
60 minutes + 15 minutes brisk in the middle
Rest
30 minutes easy
Warm-up, 6 x 3 minutes fast with 2 minute recoveries, cool-down
Recoveries shortened this week
Rest
40 minutes steady
Rest
65 - 70 minutes easy
Longest run so far! Keep the paced relaxed
Rest
No faster paced running this week
30 - 35 minutes comfortable
Rest
45 minutes comfortable
Rest
25 minutes easy
75 minutes easy
Keep the pace relaxed throughout
Rest
35 minutes comfortable
Warm-up then 4 x 1 mile at 10 k race effort with 2 - 3 minutes jog recovery. Cool-down
Rest
45 minutes steady
Rest
60 minutes including working up the hills
Try to select an undulating route and work the hills
Rest
35 minutes comfortable
Rest
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
25 minutes easy
Recovery jog after your hard run
Rest
70 - 75 minutes easy
Keep the pace relaxed and don't push too hard
Rest
Peak week
Fartlek session: Warm-up then 15 x 1 minute fast / 1 minute jog. Cool-down
Try to keep moving on the recoveries
Rest
45 minutes comfortable
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
Rest
80 minutes comfortable run
Last long run! Aim for even pace all the way
Rest
Taper week
35 minutes comfortable
Rest
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
Rest
20 minutes easy
45 minutes comfortable with 2 x 5 minutes brisk in the middle
Avoid the temptation to do more
Rest
Taper week and RACE!
Comfortable 30 minutes with 5 x 30 second bursts at 75 % effort
Keeping your speed sharp
Rest
30 minutes easy jog
Rest
10 minutes very easy jog in race kit
Super slow
10 k race! + Easy warm-up and cool-down
The big one! Enjoy your event!
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.
5 miles easy
Laying the foundations
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
Strength and Conditioning
A 30 minute session to include arms, legs and core
Rest
5 miles steady
4 miles easy
6 miles easy
Nice and easy as you build on this distance for your long run
Rest
Warm up, 5 x 1000 m at 10 k race effort (2 minutes jog / walk recovery between sets). Cool - down
Strength and Conditioning – as per week 1
5 miles steady
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
Rest
7 miles easy
Distance progression from week 1
4 miles easy
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
Strength and Conditioning - Run 1 mile before and 1 mile after session
4 miles easy
Fartlek session: 4 x ½ mile easy ½ mile at threshold effort
Rest
7 miles easy
Rest
Warm up, 6 x 600 m (1 minute jog / walk recovery between sets) Cool-down
Keep the pace controlled
Strength and conditioning
5 miles steady off road if possible
After warm-up, 6 x 1 minute stride outs (1 minute jog recovery between each effort)
Stride outs at your perceived 5 k pace
2 mile easy jog
5 k time-trial
Pace judgement for full effort from start to finish - Remember good 10 minute warm-up and 10 minute cool-down
30 minute mobility / stretch workout to aid recovery from time trial
4 miles easy
Strength and Conditioning - Run 1 mile before and 1 mile after session
Warm up, 4 x 1 mile at 10 k race effort (2 minutes jog recovery). Cool-down
Rest
4 miles easy
6 miles steady
Progression on speed of your long run
5 miles easy
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
Strength and Conditioning - Run 1 mile before and 1 mile after session
5 miles steady
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
Rest
8 miles easy
5 miles easy
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
Strength and Conditioning – Run 1 mile before and 1 mile after session
5 miles building pace to steady
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
Rest
8 miles comfortable
Rest
Warm up, 5 x 800 m (2 minutes jog recovery). Cool-down
Keep the pace controlled
Strength and Conditioning
4 miles steady
Off road if possible
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
2 miles easy jog
3 mile / 5 k time-trial with 10 minute warm-up and 10 minute cool-down
Compare time to week 4
Rest
Make recovery a priority after the time trial
5 miles steady
Warm-up, 6 x 1200 m (2 minutes jog recovery). Cool-down
Strength and Conditioning – Run 1 mile before and 1 mile after sessions
5 miles steady
4 miles easy
7 miles including 2 miles easy, 3 miles brisk, 2 miles easy
Rest
Warm-up, 5 x 1600 m (2 minutes jog / walk / recovery between sets). Cool-down
Progression on number of 1600 metres efforts
Strength and Conditioning - Run 1 mile before and 1 mile after session
5 miles easy
Fartlek session: 5 x ½ mile easy ½ mile at threshold effort
5 miles easy
9 miles steady
Rest
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
Strength and Conditioning – Run 1 mile before and 1 mile after session
5 miles steady
Warm up then 3 x 12 minutes threshold effort (2 minutes jog recovery). Cool-down
Rest
10 miles easy
Longest run before 6 mile (10 k) race
Rest
Warm up, 3 x 1 km (90 seconds walk / jog recovery) + 4 x 500m (90 seconds walk / jog recovery). Cool-down
Strength and Conditioning
6 miles steady off road
Off road if possible
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
2 mile jog
Warm up. Race 3 miles (5 k) or 3 mile time trial. Cool-down
Sharpening up and looking for speed
Rest
5 miles easy
Strength and Conditioning - Run 1 mile before and 1 mile after session
Warm up then 1 mile at threshold effort (2 minutes jog recovery) + 6 x 800 m (2 minutes jog recovery). Cool-down
5 miles easy
4 miles easy
8 miles comfortable
Keep the pace relaxed
Rest
Start tapering for 6 mile (10 k) road race
Warm up, 5 x 1600 m (2 minutes jog / walk recovery between sets). Cool-down
Compare speed to week 10
Strength and Conditioning - Run 1 mile before and 1 mile after session
5 miles easy off road
Warm up, 25 mins at threshold effort, cool-down
Threshold effort should feel ‘comfortably hard’. 3 - 4 word answer pace
Rest
7 miles steady
3 miles easy
Warm up, 6 x 400 m, 6 x 200 m (2 minutes jog / walk recovery between all sets). Cool-down
Strength and Conditioning – Run 1 mile before and 1 mile after session
4 miles easy
Progression run: 15 minutes easy / 15 minutes steady / 15 minutes at threshold effort
Rest
5 miles steady
Rest
Race week!
1 mile warm-up, 1 mile at 6 mile (10 k) race pace, 1 mile cool-down
4 miles easy
4 miles steady
Rest
2 mile jog
Race Day!
Start at a comfortable pace, you will be tired at 4 miles, but able to hold pace for final 2 miles