10k is a great target if you’re looking to run a longer distance for the first time. Training is essential, even if you’ve been running for years, and our training plans are designed to help you prepare for your run and enjoy race day. Our training plans are in PDF, if you require an alternative format please email us.
Follow our beginner 10k training plan if this is your first 10k or you’re new to running. The plan includes walk/run sessions to get you started and will make your 10k run memorable for all the right reasons.
Access the beginner training plan (PDF) (PDF, 250 KB)
Use our intermediate 10k training plan if you’ve run a 10k before and want to improve your time. This plan is full of training tips to ensure you reach race day at your peak.
Access the intermediate training plan (PDF)(PDF, 248 KB)
Use our advanced 10k training plan if you’ve run a 10k before and want to beat your PB. This plan is full of training tips to ensure you reach race day at your peak.
Access the intermediate training plan (PDF) (PDF, 255 KB)
Please do a 15-minute warm-up and cool-down before threshold, continuous or hills or interval sessions.
If you’re feeling up to it, you may wish to consider a 20–30 minute recovery run in the morning before any of the quality sessions.
Always substitute cross-training for running if you are injured, very sore or it’s not safe to run.
Please add core conditioning, Pilates or yoga classes once or twice a week if you have time.
Try to stretch every day for at least 10 minutes.
Always eat within 20–30 minutes of finishing a run.
Always train at the specified paces; don’t compromise or run too hard. Tiredness always catches up, so take extra rest if required.
