How to train for
10K
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10K plans for all levels.
From beginner to advanced, find the perfect plan for your goal
Why train for 10K?
Versatile distance
Develops both speed and endurance at the same time
Frequent races
The most popular race distance, with events every weekend
Measurable progress
Ideal for tracking your improvement and breaking personal records
Springboard for more
Perfect base to progress to half marathon and marathon
Typical training week.
Mon
Rest
Tue
Intervals
Wed
Easy
Thu
Tempo Run
Fri
Rest
Sat
Easy
Sun
Long run
Time goals for 10K.
Beginner
Sub 60 — 6:00/km
Achievable goal for those just starting
Intermediate
Sub 50 — 5:00/km
Requires consistent training over several months
Advanced
Sub 45 — 4:30/km
For dedicated runners with a solid base
Elite
Sub 40 — 4:00/km
Regional/national competitive level
Key workouts for 10K.
400m/800m intervals
Develops speed and anaerobic capacity
Tempo Run
20-30 min at threshold pace, builds fatigue resistance
Long run 12-16km
Builds aerobic endurance at conversational pace
Progressive
Starts easy and finishes at 10K pace, simulates race conditions
Tips for your 10K.
Controlled first kilometer
Start 5-10s slower than your target pace. Adrenaline makes you go out too fast.
Split the race mentally
Mentally, run 2x5km. Focus on holding pace until km 5, then pick it up.
Respect recovery
Easy days should be EASY. That's when your body adapts and gets stronger.
Test your pace
Do a 5K time trial 2 weeks before to calibrate your expectations.
Frequently asked questions.
Simple. No surprises.
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Train with the legends’ methods and watch your pace drop.
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