Free Shipping on Orders Over £50

Take your running to the next step with this easy-to-follow 8-week 10K training plan.

The 10K race is a tricky mistress to master. A combination of speed and endurance is required in order to maintain your pace across the course. This beginners 8-week plan will push you from your regular 5Ks, work your speed and increase your distance, enabling you to cross the finish line comfortably.

This training plan assumes you have been running a short while and can usually manage 2-3 miles comfortably, or have a relatively good fitness base from other sports or exercise. It asks you to run four times a week with an optional easy walk/run on the Sundays for active recovery.

Training Plan

Download Training Plan

Week 1

Training
Mon

Rest

Tue
Run
1.5 miles
Wed

Intervals
5 mins hard, 5 mins steady x 2

Thu
Run
1.5 miles
Fri
Rest
Sat

Run
2.5 miles

Sun
Easy Run/Walk
3 miles

 

Week 2

Training
Mon

Rest

Tue
Run
2 miles
Wed

Intervals
6 mins hard, 5 mins steady x 2

Thu
Run
2 miles
Fri
Rest
Sat

Run
3 miles

Sun
Easy Run/Walk
3 miles

 

Week 3

Training
Mon

Rest

Tue
Run
2 miles
Wed

Intervals
7 mins hard, 4 mins steady x 2

Thu
Run
2 miles
Fri
Rest
Sat

Run
3.5 miles

Sun
Easy Run/Walk
3 miles

 

Week 4

Training
Mon

Rest

Tue
Run
2.5 miles
Wed

Intervals
5 mins hard, 4 mins steady x 3

Thu
Run
2.5 miles
Fri
Rest
Sat

Run
3 miles

Sun
Easy Run/Walk
3 miles

 

Week 5

Training
Mon

Rest

Tue
Run
3 miles
Wed

Intervals
6 mins hard, 4 mins steady x 3

Thu
Run
3 miles
Fri
Rest
Sat

Run
4.5 miles

Sun
Easy Run/Walk
3 miles

 

Week 6

Training
Mon

Rest

Tue
Run
3.5 miles
Wed

Intervals
6 mins hard, 3 mins steady x 3

Thu
Run
3.5 miles
Fri
Rest
Sat

Run
5 miles

Sun
Easy Run/Walk
3 miles

 

Week 7

Training
Mon

Rest

Tue
Run
3 miles
Wed

Intervals
7 mins hard, 3 mins steady x 3

Thu
Run
3 miles
Fri
Rest
Sat

Run
5.5 miles

Sun
Easy Run/Walk
3 miles

 

Week 8

Training
Mon

Rest

Tue
Run
2.5 miles
Wed

Intervals
7 mins hard, 3 mins steady x 2

Thu
Run
2.5 miles
Fri
Rest
Saturday

Rest

Sunday
Race Day
10k

  





Also in Blog

Terry Rosoman Runs Ultramarathon with Increasing Weighted Load for Charity
Terry Rosoman Runs Ultramarathon with Increasing Weighted Load for Charity

Welshman, Terry Rosoman, ran 50-miles carrying a weighted load that increased by 1lb for every £50 raised during the challenge for Mind, the mental health charity.

Max Glover Carries Piano up Mountain for Charity
Max Glover Carries Piano up Mountain for Charity

The Welsh challenge-athlete, Max Glover, carried the full-sized 400lb piano up to the top of Garth Mountain in South Wales, raising over £1,000 for charity.
Interview with the Inspirational World Record Holder Josh Llewellyn-Jones OBE
Interview with the Inspirational World Record Holder Josh Llewellyn-Jones OBE

Diagnosed with Cystic Fibrosis and given a life expectancy up until his early teens, we chat to the extreme-endurance athlete, Josh Llewellyn-Jones, to find out how he has used his passion for exercise to stay alive, prolong his life expectancy and achieve incredible feats of human endurance.