10k Running Plans

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The 10k is by far the most popular race distance in the UK, attracting a wide variety of abilities from the avid fitness enthusiast through to club runners as well as elite and professional distance runners. Finishing times can vary greatly from <30mins to >60mins depending on experience, training status and ability. Many club level and elite runners target 10k races as the primary race distance throughout the race season whereas others use 10k races as an essential part of their preparations for longer races.

Why are 10k races so popular?

There are a number of reasons why 10k are so popular but the main reasons: Firstly) 10k training is similar to many other popular distances (5mile, 10mile and 1/2 marathons) and therefore training does not have to be significantly changed to target a 10k; Secondly) 10k races are often used as preparation for longer distances from 10miles to the Marathon – 10ks can provide a valuable training method as a prolonged tempo run above lactate threshold race that can provide a perfect preparation for longer races; Thirdly) 10k races can be completed regularly (up to twice monthly) without negative effects on either training or subsequent race performance; and, Fourthly) 10k can be used to assess current running performance as improvements in 10k race time will likely translate to improved performance over similar, or longer distances – the advantage of using 10ks for assesing current running performance levels is that training does not need to be greatly adjusted to accomodate the race.

10k training programmes for club and elite athlets

Below are links to some 10k training plans for club level to elite standard distance runners. The plans assume a good amount of base aerobic training has been performed over at least 6 months prior to the start of the programme, and that you have experience of interval and tempo training. The plans do not currently include strength training but this is due to be incorporated. Please note that a 10k training plan for beginners and fitness enthusiasts is in process and will be added shortly.

10k Training Plan Advanced

Below is a 10k training plan for runners who have a good experience of interval and hill training, and have completed a good amount of aerobic base training - ideally a history of training a minimum of 40-45miles/week.

Below the training plans is information...

10k Training Plan Elite

Below is a 10k training plan for runners who have high level of interval and hill training, and have completed a significant amount aerobic base training - ideally a history of training a minimum of 50-55miles/week.

Below the training plans is information...

10k Training Plan Intermediate

Below is an intermediate 10k training plan for runners with a good level of experience of interval and hill training, and have completed adequate aerobic base training and have a history of training a minimum of 30-35miles/week.

Below the training...

10k Training Plan Moderate

Below is a 10k training plan for runners who have experience of interval and hill training, and have completed adequate aerobic base training - ideally a history of training a minimum of 20-25miles/week.

Below the training plans is information about...