10k Training Plans For All Runners
The 10k distance is a great challenge for all runners. My first ever race was a 10k and it was a great motivator for me to get out and increase my distance each week. But 21 marathons later, 10 races still offers a challenge – it’s hard work running as fast as you can over 10k (or 6.2 miles).
Whatever your level of running, here’s some advice for training for your next (or first) 10k.
Training for your first 10k
Building up your runs is the main aim of your training. You can add 1k or half a mile each week to your weekend run, and keep the others in the week around 5k (3 miles).
Keep building up your weekend run (or whenever is most convienient to do your longest run) until you get to around 8k or 5 miles. The buzz of the race will be enough to help you breeze through that extra distance on race day.
Training to run a faster 10k
Training over distance
Once you’ve run your first 10k (or several) you might be motivated to try to run faster. It’s good to include some runs that are over 10k distance in your training programme. This helps build your running endurance for your 10k race, and it also gives you a mental boost to know you can go further than 10k.
Introduce some interval training
If all your runs are currently at a steady pace, now is a good time to start introducing some interval training. A lot of runners are nervous about this type of training because, well, a lot of people on the internet make it seem a lot worse or more complicated than it is.
Interval training is challenging because you’re running a bit faster than you usually would, but there’s no need to run at a pace that’s going to make you feel sick. I also give my runners sessions that are simple enough to remember or at least write on the back of your hand.
Get my guide to running a faster 5k or 10k.
Training for a 10k after a marathon
Practice running at goal pace
If you’ve recently run a marathon or half marathon, once you’ve recovered well (allow a month) you can expect to run a cracking 10k. Your endurance base will be sky-high from all of your marathon training, and this will really help you towards a great 10k time. Practice running at your goal pace so you can really lock into it on race day. A session such as 5x 1k at 10k pace with 2 minutes jog recovery is a good one to try.
