10k Training Plan: How to nail your first 10k race
Just signed up for a 10k running event? Or perhaps you’re looking to see what the training’s like before doing so? Well, to help out, we’ve curated a 6 week 10k training plan with, which will leave you in the best place come race day.
Our 10k training plan is broken down weekly and includes both rest days and other workouts, to make sure your prioritising recovery and other forms of training. Training plans are great for both structure and accountability when working towards a goal. But, that said, they’re also flexible. This is only a start point and it can be (and should) be moulded to suit your own needs. In other words, it’s a guide, not a requirement.
Above all, it’s crucial to listen to your body (and your mind), and not push yourself too hard unnecessarily. So, whether you’re training for your first 10k race or going for a personal best, remember to enjoy the journey.
Rest Days
The great thing about a training plan is its ability to give your routine structure, but also the fact that it holds you accountable to specific timings. That accountability doesn’t just mean getting you up and out of your bed to run when your motivation is low, it also means ensuring that you’re well rested and have time to recover.
Any runner worth their salt will tell you that recovery and rest are the most important parts of your training, so with that in mind, we’ve ensured that they’re key parts of our 10k training plan. So, make sure you’re prioritising those rest days, as much as the days you’re out on a training run.
6-Week 10k Training Plan
Our basic 6-week 10k training plan is great for beginners, who are just starting out on their running journey. Whether you’ve entered a race, or you’re just pushing yourself towards a new goal, this plan gives a basic breakdown and structure for your 10k training.
| MON | TUES | WEDS | THURS | FRI | SAT | SUN | |
|---|---|---|---|---|---|---|---|
| Week 1 | Run 2 – 3km | Workout | Rest | Workout | Rest Day | Run 5 – 6km | Rest |
| Week 2 | Run 3 – 5km | Workout | Rest | Workout | Run 3 – 5km | Run 5 – 8km | Rest |
| Week 3 | Run 3 – 8km | Workout | Rest | Workout | Run 3 – 5km | Run 6 – 9km | Rest |
| Week 4 | Run 3 – 8km | Workout | Rest | Workout | Run 3 – 5km | Run 10 – 12km | Rest |
| Week 5 | Run 3 – 8km | Workout | Rest | Workout | Run 3 – 5km | Run 8 – 11km | Rest |
| Week 6 | Run 3 – 8km | Workout | Rest | Workout | Workout | Run 1 – 2km | Race Day |
Want to print off our full 10k training plan? Download our free pdf copy below.
Workouts
Workout days can really drive improved performance come race day. In terms of activities, these can really vary. We’d suggest strength training or core exercises, while yoga or pilates classes offer a great balance between strength building and recovery.
Alternatively, short and sweet body weight or dumbbell circuits are perfect for optimising workout days. Circuits are a great way to increase your strength in advance of a
big run. Build up your muscles and endurance and you’ll feel much stronger and ready to face those miles. So, if you need some help with exercises or circuits to help you towards that 10k race, then checkout our examples below:
Lunges
- Stand with feet staggered far apart, left in front of right with right heel raised, and hands on hips; balance body weight mainly on left foot.
- Bend left knee 90 degrees as you lower into a lunge, right knee bent.
- Return to start position.
Do 10 to 15 reps; switch sides and repeat. For the second round, hold dumbbells in each hand, arms by your side as you dip down. For the third, add in a bicep curl with the dumbbells as you lower down.
Rower Sit Up
- Lie face up on floor with arms stretched behind head
- Engage abs and sit up, bending knees in toward chest as you sweep arms out and around legs.
- Lower back to start position without fully touching arms and legs to floor.
Do 10 to 15 reps.
Single Leg Squat
- Stand with feet hip-width apart, arms extended forward in front of chest; lift right foot a few inches off floor, foot flexed.
- Lower into a single-leg squat, bending left knee 90 degrees. Return to start position.
- Do 10 to 15 reps; switch legs and repeat. Try and lift your right leg higher as you squat.
Putting the exercises together
Dead Lift & Row
- Stand with feet hip-width apart, holding a dumbbell in each hand in front of thighs, palms facing each other.
- Hinge forward from hips until back is parallel to floor, arms hanging down. Drive elbows behind you, bringing hands by ribs.
- Lower dumbbells, then return to start position to complete 1 rep.
Do 10 to 15 reps.
Plank Matrix
- Lie face down with forearms on the floor shoulder width apart. Keeping your core tight, your back straight, and your bum down, rest on your forearms and hold your plank position for 30 seconds.
- Move onto your right side, putting one arm in the air. Your hips should be high off the ground, rest sideways on your right forearm. Hold for 30 seconds.
- Move onto the left side, hold for 30 seconds.
Repeat 3 times
Box Jumps
- Find a sturdy box or step 2 feet in height. Stand 1.5 feet away. Bend your knees slightly, squat down and explode upward onto the platform, swinging your arms upward and landing lightly on the balls of your feet. Hold this position for 2–3 seconds; then jump back down to the floor, landing on both feet. The squat is the important part here – so take it low!
Repeat 3 times
1
- Box Jumps — 40 seconds
- Plank Matrix — 40 seconds
- Deadlift & Row — 40 seconds
Do this circuit two times before taking 1-minute break.
2
- Single-Leg Deadlifts — 40 seconds
- Hand Release Push-Ups — 40 seconds
- Rower Sit Up — 40 seconds
Do this circuit two times before taking 1-minute break.
3
- Hip thrusters — 40 seconds
- Lunges — 40 seconds
- Single Leg Squats — 40 seconds
Do this circuit two times before taking 1-minute break.
4
- Lunges — 40 seconds
- Burpees — 40 seconds
- Sit ups — 40 seconds
Do this circuit two times before taking 1-minute break.
5
- Mountain climbers — 40 seconds
- Lunges — 40 seconds
- Box Jumps — 40 seconds
Do this circuit two times before taking 1-minute break.
6
- Hip Thrusters — 40 seconds
- Squats — 40 seconds
- Press up variant — 40 seconds
Do this circuit two times before taking 1-minute break.
So, now you’ve started training, you’re ready for an event. Check out 10k runs coming up near you.
