8-week 10K training plan on 2 runs a week.8-week 10K training plan on 3 runs a week.4 week 45-minute 10K training plan for advanced runners.

4 week 60-minute 10K training plan for beginner runners.Easy 8-week 10K training plan (beginner or advanced).With a few weeks’ training, you can see some real improvements in your pace and bag yourself a shiny new PB in no time. And don’t forget to reward yourself with those all-important rest days. If this is your first 10K, try keeping a running diary to help you see firsthand the improvements you’re making with every run. It also offers a way to inject some speed into your legs if you’re planning to do a longer race later in the year.Ĭoncentrate on both your nutrition and your cross-training as well as following whichever one of our plans suits you – what you eat before running and strength exercises are just as important as your weekly mileage.

A 10K is a great distance to focus on if you’ve mastered 5K, you want to get speedier or you’ve had a break from long distances and want to ease back in.

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