It’s no surprise that a 10K is one of the country’s most popular races or distances to run. Whether you're looking to take on your first 10K, or you’re simply looking for a training plan to up your pace, we’ve got everything you need in our definitive guide to running a 10K.

Each of our 5k training programmes features 8 weeks of structured training, designed by British long-distance runner Jonny Mellor, to get you to 5k fitness as smoothly as possible, with optimal amounts of rest to facilitate recovery. If you’re not sure which of our plans best suits you, then try out one of the beginner-friendly plans and progress from there.

Beginners 10k Programme

The beginner’s 10k programme is based on the beginners 5K training plan. 10k is a great distance, as it offers a step up from the shorter 5k distance, as well as the perfect introductory endurance challenge for novice runners not yet comfortable competing in a half-or full marathon. Like 5k’s, 10k’s can also be a useful part of a training programme for more advanced runners, ideal for those looking to develop speed before running a longer distance event. Please see advanced programmes if you’re looking for more of a challenge.

The plan includes easy state running as well as a weekly, long run. This is a slow run with the challenge of running at a steady pace for the duration of the run, giving your body time to adapt to the stimulus of a long run. Interval and hill training sessions are also included towards the end of the programme. Interval training involves alternating periods of high-intensity effort with periods of low-intensity effort, often called recovery. Interval training has many health benefits, as well as improving your ability to run faster for longer. These efforts should be run at a pace quicker than an easy run pace, but not an all-out sprint. Hills are perfect for developing leg strength, while also improving V02 max and running form.

Intermediate 10k Programme

This plan first introduces periodisation into your schedule. This ensures you reach your peak at the right time while building suitable aerobic foundations on which to base your training. Hills are scheduled in week 2 and are performed to improve power and develop your V02 max.

Hills should be run at an easy pace for a warm-up, followed by a few gentle dynamic stretches and then running hard up the hill, with an easy jog back down recovery before starting again. For optimal adaptations, run hills as a continuous effort. Hill training then leads into interval training later in the plan.

Interval training involves alternating periods of high-intensity effort with periods of low-intensity effort, often called recovery. Interval training has many health benefits as well as improving your ability to run faster for longer. These efforts should be faster than an easy run pace, but not an all-out sprint. The intermediate plan also includes progression runs. Progression runs are a key part of the Kenyan training schedule. Start off slow, almost easy run pace and gradually build the pace in blocks of 10mins or miles. Each section gets progressively quicker until you are running close to your 10k pace. Progression runs are the perfect progression towards tempo running later in the programme. Tempo running is key for training improvements and should be done at a pace that is ‘comfortably hard’ - faster than an easy run pace but not as fast as your interval work.

Advanced 10k Programme

This programme incorporate long runs, short runs, hills and intervals to develop your aerobic capacity, specifically for advanced runners. 2 days are afforded for rest and recovery, however, if you find that you are not recovering sufficiently from the training, then feel free to adjust your training accordingly.

Myprotein Run Club

Looking for a challenge? Or maybe you're just looking for someone to lean on for support in your fitness journey? Our Strava group is the place for you.

The Myprotein Run Club is a place to share your running journey, no matter where you are at. This is your community.