10K Training Plans

5/5

The Best Way To Train For A 10K

The best way to train for a 10km run, is by building up your training gradually over a period of weeks and months. The number one mistake people make is to launch into their training too quickly –  running too far, too fast, or too regularly. This leads to sore legs, a gradual loss of motivation and a high risk of injury. A good way to avoid this is by following an expertly designed training plan. People who use training plans have been shown to be twice as likely to succeed in reaching their goals.

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Top Training Tips For A 10K Run Race

Start off by aiming to run two or three times per week, for 15 minutes per session. Most of your runs should be done at an easy chatting pace, to reduce the risk of injury. To achieve this low intensity, you may need to include some walking sections in your runs – there’s nothing wrong with that. Over time you can gradually reduce the duration of your walking sections, as you get fitter.

If you’re at the point where you can comfortably run 15 minutes without walking, you can then aim to increase the duration of your workouts by no more than 10% per week. Build up your training gradually until you’re able to run 30 minutes comfortably. Now you can start to vary your training more.

At this point, you can build your training around two or three key runs each week. The first key session is an endurance run, where you eventually build up to 1 hour of low intensity running. The other key run is a speed session, with a warm up, a warm down and some hard efforts sandwiched in between (like 5 x 3 minutes hard with 90 second recoveries). Any other runs could just be steady 30 to 40-minute jogs. For more experienced runners, you should include a third key weekly workout, of a tempo session. For example run 3 x 8 minutes at your 1-hour race pace, with 60 second recoveries (plus, warm up and warm down).

If possible, do some of your running on soft surfaces like grass or trails, to lessen the impact on your body. Training on undulating terrain is good too, because it spreads the load to a wider range of muscle fibers, compared to running just on flat ground. In our beginner, intermediate and advanced 10km training plans we make every fourth week an “active recovery week” where the training is half as much as normal. This gives your body a chance to catch up with itself and reduces your chances of getting injured.

There are normally two 40-minute strength and conditioning sessions each week. These workouts can help improve your strength and flexibility, leading to more efficient movement patterns and fewer injuries. We suggest you only do strength work in addition to at least three runs per week, rather than instead of them.

Using A 10K Running Training Plan

Online training plans are for athletes who don’t feel the need for a personal coach, but who still want the structure and planning of an expertly-written training program. Research has shown that you are twice as likely to reach your goals if you train with a structured plan. 

If you have a recent background of fitness or sport, it should take you eight to 12 weeks to get fit enough to conquer a 10km. If you’ve been more sedentary over the last few years, it will take you more like 16-20 weeks to prepare. Either way, you need to build up your training gradually. Fitness improvements build up slowly and gradually, like coffee dripping through a filter into a jug.

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About Phil Mosley

5 Stars from 170 reviews

As an athlete and parent, I know how challenging it can be to train effectively for endurance events. Being a certified coach with over 20 years’ experience, the biggest challenge is balancing my client’s training with their lifestyle…

And that’s why I started MyProCoach™ – to offer the world’s most comprehensive range of online training plans, all designed to help you enjoy the same success that my athletes and I have, while still making sure you have quality time for your family, friends and career (read 100+ detailed reviews here). You can also hear from me in a series of 6 short explainer videos below:

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Research-backed plans for any experience-level that fit around your lifestyle. From leading endurance coach Phil Mosley.

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Our 10K Training Plans (4-40 Weeks)​

WITH FREE EMAIL COACH SUPPORT

We use TrainingPeaks to deliver your plan – the world’s most popular endurance coaching platform. Free to use, TrainingPeaks is an online calendar that lets you record, track and analyze your training sessions. 

It has a host of great features allowing you to get as in-depth as you like, including the ability to export your workouts to your training devices (Garmin, TrainerRoad etc) and follow them in real time. 

TrainingPeaks enables us to set you in-depth training plans in a way that other formats cannot. Phil Mosley is a Certified Coach and one of the best-selling coaches on the platform.

We want to provide an affordable and effective training solution, including email coach support for any questions you may have.

Our Certified coaching team are on hand to answer any questions during the first use of your plan, plus a bonus 3 months after its completion. During checkout, please also share your email so I can send you a series of 5 helpful emails to get you started.

As you can understand, some limits apply, like personalisation or analysis of your training, but for anything else relevant to your plan, we would love to help. You also have full access to our online help centre, with videos and articles to help you train effectively.

We have a huge range of plans that enables you to select one that best meets your goals, schedule and ability. If you’re not sure, we’d strongly recommend you read through our popular help centre article on this topic, or read on below for a quick overview.

Length of Plan
For the best outcome, count back from your “A” target race date (or use an online calculator) and simply choose a plan to fill that gap (you can still work in other, smaller races during your plan). Note that longer plans start easier and progress more gradually than shorter plans. The body responses best to constant, gradual progression with regular recovery periods, and that’s exactly what our plans are designed to give you!

Level of Plan
Choosing the correct level will help you get the most out of your plan. Generally, if you’ve never done this event before or currently train up to a few times per week, you might consider a Beginner plan. Alternatively, if you’ve done this event many times before or currently train 5+ times a week, you might consider an Advanced plan.

But don’t worry too much – we also let you swap the level for free within 14 days of purchase, if you find it too easy/hard!

Click here to read the full article in our help centre or feel free to get in touch if you’d like further guidance.

Certainly! Our training plans allow you to easily swap a few days around each week to suit your availability. Or you can swap out a session, to attend a similar group workout instead. That’s fine. If you opt for Training Peaks Premium (from $9.92 per month) you can even drag & drop your workouts onto different days. We give a few recommendations on how to best do this in our help centre.

And you can also train for multiple events! Our training plans guide you up to your target “A” race, but it’s also good to include some “B or C” races along the way. Our help centre goes through the exact steps you should take to enable you to get full benefit, without detracting from your key focus.

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  • No coach support, personal intensity zones or tracking software

Beginner (4-40wks)

Perfect for your first 10K
1:45-3:15 hrs per week, across 3-5 workouts
  • Premium, flexible plan
  • Intuitive tracking software
  • Help centre & FAQ support
  • Email access to coach
  • From just $2.72/week!

Intermediate (4-40wks)

For seasoned runners
2:45-4:15 hrs per week, across 4-6 workouts
  • Premium, flexible plan
  • Intuitive tracking software
  • Help centre & FAQ support
  • Email access to coach
  • From just $2.72/week!

Advanced (4-40wks)

Slash your race-times
3:45-6:30 hrs per week, across 5-7 workouts
  • Premium, flexible plan
  • Intuitive tracking software
  • Help centre & FAQ support
  • Email access to coach
  • From just $2.72/week!

Over 40? Compare these with our Masters (40+) 10K plans ▸

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FEEDBACK FROM MY 10K RUNNING CLIENTS

I can't tell how much I am enjoying the plan. It's amazing to know what training I am going to do weeks before. I am very grateful for your programs. ​Thank you for all your hard work.
Rachel Kjearsgaard - April 2018
After 5 or so weeks of using your program I'm already reaping huge gains! It's amazing how important it is to be consistent with training. I used the less intense schedule of the Prep Phase to get accustomed to the routine and ensure it got done every morning. I'm already running 5k's in just over 20 minutes which is faster now at 40 years old than when I was in high school and in my mid 20's. Needless to say I'm stoked about the upcoming season.
Daniel Dragic - Feb 2018
I have to say, I am absolutely loving the variation in the training and really enjoying the different sets. ​
Caroline Ellis - August 2013

A Growing Community Of Athletes

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Training Tips Blog

ONGOING FREE ADVICE FROM RECOGNISED EXPERT PHIL MOSLEY

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What is Proper Running Form?

Eliud Kipchoge’s recent sub-2 marathon highlighted the importance of running form. Here’s our guide to refining your running gait to boost your chances of a

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In response to client feedback, we’re continually designing new specialist plans to get the best results from all our athletes. Follow the links below to read about them and see if they could be a good fit for you.

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Grab the FREE versions of our Beginner, Intermediate AND Advanced training plans in both 8- and 12-week lengths (total of 6 plans):

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