10KM TRAINING PLANS
Our 10km are periodised to ensure the correct level progressive training load, adequate recovery, and the right amount of adaption to give you the very best chance of the optimal racing experience whatever your level.
All big Cities have a premium 10km race, London, Birmingham, Manchester, Liverpool, Cardiff, Glasgow, Edinburgh. For many whether a beginner or a front pack finisher these events are marquee events in the sporting calendar and we have a training plan for you.
Beginners who are looking for that creditable sub60min finish, Intermediate athletes and improvers looking to push themselves to a faster time or advanced athletes looking for a sub35minute finish.
See our handy 10km Race Day Hints and Tips below
BEGINNERS 16 WEEK 10KM PLAN
OVERVIEW - This is a 16 week 10km plan that starts with a base phase, it builds from a low of 9miles per week to peak weeks of around 20miles. It is periodised with essential recovery weeks and is focused towards those who are taking on the distance for the first or second time..
WHAT IS THIS TRAINING PLAN FOR - This plan is a Beginners performance plan geared towards those seeking a comfortable and creditable 10km Performance sub 47mins (Men) and sub 50mins (Women)
WHO IS THIS TRAINING PLAN FOR - Invariably those embarking on this plan will have a some running experiencet, they may well have some experience in organised road running events. They will seeking a schedule that will provide them with a comfortable and creditable 10km performance. They will be prepared to consistently commit five days per week to their training.
INTERMEDIATE 16 WEEK 10KM PLAN
OVERVIEW - This is a 16 week 10km plan that starts with a base phase, the plan is aimed at the Intermediate athlete, the plan starts at 25miles per week and peaks at 41miles. The plan includes six run session per week and also includes one Activation and Resilience session which comes with attached video guidance
WHAT IS THIS TRAINING PLAN FOR - This plan is geared toward the Intermediate level performer or the Masters athletes in the 50+ age-groups looking for category winning performances, the plan is aimed at sub 40min (Men) and sub 44min (Women)
WHO IS THIS TRAINING PLAN FOR - Invariably those embarking on this plan will have a reasonable level of running experience and will have spent a some time in the sport and will have some experience of racing road or cross-country. They will be ambitious in their 10km race goal and be prepared to commit time and effort to a very creditable performance.
ADVANCED 16 WEEK 10KM PLAN
OVERVIEW - This is a 16 week 10km plan that starts with a base phase, the plan is aimed at the advanced athlete looking to make a step forward, the plan starts at 35miles per week and peaks at 50miles. The plan includes a number of weeks where there is the requirement for the athlete to complete two sessions per day, a couple of days per week for approximately 2/3 of the programme. The plan also includes one Activation and Resilience session per week and one Strength session for the first 10 weeks.
WHAT IS THIS TRAINING PLAN FOR - This plan is a high-level performance plan geared towards those seeking a strong 10km race performance sub 35min (Men) and sub 39min (Women)
WHO IS THIS TRAINING PLAN FOR - Invariably those embarking on this plan will have a strong running background and will have spent a some time in the sport and will be experienced in racing road or cross-country. They will be ambitious in their 10km race goal and be prepared to commit time and effort to being the best athlete they can be.
Which Plan is for me?
Karen - A 54 year old full-time working nurse and mother of two began a couchto5k programme in a bid to get healthier and create a better balance in her life after a successful 12 weeks on that programme, running 27:40mins for her 5km, she got ambitious and purchased a beginner 16 week 10km programme, as she said herself after starting the original 5km plan she never believed she could run 10k in less than 51mins but she did!
10km Race Day Tips
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No new kit on race day – whether it be shoes, socks, vest, or shorts stick with what’s tried and tested. Ideally you should know from training how each of these items is going to feel after a couple of hours on your feet.
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Know your nutrition – there are a couple of really important elements to this, be familiar with the nutrition being given out on the day both the fluid and any gels or energy sweets, being familiar with and perhaps even getting use to what will be on offer will pay huge dividends, sometimes our body’s require a little time to get use to certain blends so find out what your race will use and practice with it in training. Also think about how the aid stations will be spaced and what works for you from an intake perspective, practice this!
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Look after your sensitive bits – be mindful of your sensitive bits, and be generous with Vaseline on race day morning, think about all those areas that may chaff! And one I learned to my own detriment do not under any circumstances cut your toenails in race week!
HAVE A FABULOUS DAY
Click here to Download a copy of our Free 10km Race Day checklist