10K
A 16-week 10K run-walk plan from an established run-walk base
- 16 weeks
- 3 days a week
- Build towards a finish
Build a longer outing without treating a walking break as a problem to fix.
Starting point: An established running base
View programmeA plan for your next chapter
10K training plans
The first-10K routes begin with an existing running or run-walk base. The sixteen-week run-walk version offers more calendar space. The eight-week bridge has stronger entry requirements than the twelve-week first-distance route. Performance versions expect previous 10K experience.
Browse the programmes
Plans found: 5
10K
Your first 10K: a 12-week plan on three days a week
- 12 weeks
- 3 days a week
- Build towards a finish
Keep the weekdays manageable while carefully extending the run that teaches you about the distance.
Starting point: An established running base
View programme10K
From 5K to 10K: an 8-week bridge for consistent runners
- 8 weeks
- 3 days a week
- Build towards a finish
Eight weeks can be useful when a comfortable 5K and a regular routine are already in place.
Starting point: An established running base
View programme10K
A 12-week 10K improver plan on four days a week
- 12 weeks
- 4 days a week
- Improve your running
Balance controlled faster running with the patience needed to finish the second half of a 10K well.
Starting point: Building on previous events
View programme10K
An 8-week 10K performance block for experienced runners
- 8 weeks
- 5 days a week
- Sharpen an existing base
An existing endurance base does the heavy lifting; this block adds race-specific practice, not emergency mileage.
Starting point: An experienced training routine
View programmeNo programmes meet those browsing choices. Try another duration, frequency or goal.
Help with your plan
Explore running sessionsHow many weeks do you need to train for a race?
Understand what shorter and longer calendars can, and cannot, change.
Read the guideShould you run three, four, five or six days a week?
Arrange training around sustainable frequency, recovery and the rest of your life.
Read the guidePace, effort and time on feet: how to read your running plan
Keep easy running easy and understand why a time-based plan still needs distance checks.
Read the guideMissed runs, illness and bad weather: how to adjust without catching up
A practical interruption guide that treats recovery as part of the plan.
Read the guideFind your pace
Plan a run. Set a goal. Make the numbers simple.