10k Training Plans

10k is the most popular race distance in the UK.

It is used by beginners as their first target, intermediate runners to improve stamina & technique and advanced runners to achieve & smash their personal best. 

There are hundreds of 10k's across Britain each week, you can find your nearest 10k here.

We have a wide range of training plans and tips and they're all free to download & use.


Plans

8 week beginner 10k training plan

8 week intermediate 10k training plan

8 week advanced10k training plan

The ultimate 10k training plan


Tips from our Personal Trainer

The Running Bug’s resident personal trainer is top coach Nick Anderson from Runningwithus, who has years of experience helping athletes reaching their full potential.

Here, he'll show you;

The secret to running your first 10k

The secret to running your fastest 10k



Important things to remember when training

There's more to running a 10k than completing a training plan. You'll need to prepare your body for the challenge, so make sure you check out these guides too.

Running & Stretching

4 essential stretches for runners

5 stretches that'll make your next run easier

Running technique

6 ways to improve your running technique

What your running style says about you

Race build up

Performance boosting foods to eat before you run

The best kit to run in


How to smash your 10k PB

There are many techniques you can use to improve your time and reach a PB, check out these tips below to help you up your 10k game.

A guide to fartlek/interval training

How to improve stamina

Threshold training techniques


Best of 10k from The Running Bug Forums

Have a 10K question you need answering: why not ask 220,000 experts for their opinion? We have loads of super helpful members of the community who would love to help you out. 

What is the best time for a 10K?

10K what now?

From 10k to 10 miles


 

More from The Running Bug

Posted

That's fantastic NST

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Posted

not done a 10k yet unless in training, jumping in at the deep end with a half marathon in March, although there is a 10k a week before the half but I think that's a little too close to put them together!!!!

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Posted

Been doing 5k as a newby even done 2 races but hope to build up to 10k slowly but surely

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Posted

Doing 10k runs at the moment as a way of building stamina and working through issues with my running style, and it seems to be working. I find I can push myself but not to the point where I am hanging on at the end.

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Posted

Love 10k, prob my fav distance :)

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Posted

I can run 3 miles and now wanna learn and train for a 10k and help on how I can do this I can only train Friday morning and Sunday? Thanks a lot mark

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  • patricia.clarke.58
    • patricia.clarke.58
    • HI Mark, I had similar problem restricted days to train. I started to push that little more on the days I could train.

    • 1 month ago
  • patricia.clarke.58
    • patricia.clarke.58
    • I started to run extra .5Km then a few hours later do another 1 or 2. It built up well, as long as I eat well

    • 1 month ago
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Posted

Do a local 5k park run on a Saturday when can, signed up for few other 5k races, namely race for life & colourmerad, and now signed up for 1st 10k race in august!! Help, need to train for transition from 5k to 10k

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Posted

I am doing my first ever 10k on 6th April..   I am so nervous

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Posted

I'm doing a 10k on the 6th October. I completed the great North Run last weekend in 2hours 20mins so will be able to do 10k but how should I prepare over the next two weeks?

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