10K Training Plan

The 10K is one of the most popular distances to race in the world.

The training calls for a combination of speed and endurance. That means you'll get to run Long Runs that challenge you. And you'll run Speed Runs that excite you. And you'll run Recovery Runs that make you stronger. Then you'll be ready to cross the starting line and run for the finish line.

This plan was designed around an 8-week schedule. It was built to adapt to your experience level and intended to be uniquely flexible to your needs. Whether you're four or eight weeks from race day, you can jump into this programme whenever it suits you.

You are in control of what you put into the programme and therefore what you get out of it. Our recommendation: Plan on training for at least 4 weeks before the 10K so you can comfortably run and complete the programmed workouts.

Congratulations on the start of this epic journey!

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Get Started With Coach Bennett

"

Part of the reason why the 10K is an awesome event is asking you to have a good amount of speed and a good amount of endurance.

Chris Bennett
Nike Running Global Head Coach

Learn the Running Workouts

  • Speed Runs

    Speed Runs

    Building strength through speed training is vital. You'll do a variety of workouts that will make you faster, including short and long intervals, fartlek runs, hill workouts and tempo runs.

  • Long Runs

    Long Runs

    You need endurance training to prepare your body and mind to go the distance. Long Runs also help you get familiar with the physical and mental challenges that you might face on race day.

  • Recovery Runs

    Recovery Runs

    Recovering from your workouts is just as important as the workouts themselves. Use these days to do easy running, based on how you feel, to help you recover after intense training.

  • Rest Days

    Rest Days

    Great running is dependent on recovery. Take the day off, go for a few easy miles or try one of the workouts from "Simple Routines For Better Runs" in the Nike Training Club App. Listen to your body and know that sometimes the best run is no run.

Programme Overview

Here's a sample of what your training will look like for the first two weeks of the plan. Download the plan to see what's in store for the remaining 6 weeks.

8 Weeks To Go

  1. RECOVERY RUN: 3.2K/2-Mile Run

  2. SPEED RUN: Intervals/8 x 1:00 5K Pace/1:00 recovery between all intervals

  3. RECOVERY RUN: 25:00

  4. SPEED RUN: Intervals/5:00 Warm-Up/1:00 5K Pace/2:00 10K Pace/1:00 5K Pace/2 x 0:45 Mile Pace/2:00 10K Pace/1:00 5K Pace/0:45 Mile Pace/0:30 Best Pace/0:15 Best Pace/1:00 recovery between all intervals

  5. LONG RUN: 5K/3.1-Mile Run


7 Weeks To Go

  1. RECOVERY RUN: 25:00

  2. SPEED RUN: Intervals/5:00 Warm-Up/10 x 2:00 5K Pace/1:00 recovery after all intervals except #4 and #8/2:00 recovery after intervals #4 and #8

  3. RECOVERY RUN: 15:00

  4. SPEED RUN: Intervals/6:00 Warm-Up/1:00 Mile Pace/3:00 5K Pace/5:00 10K Pace/7:00 Recovery Run Pace/0:30 recovery after Mile Pace/1:30 recovery after 5K Pace/2:30 recovery after 10K Pace

  5. LONG RUN: 5K/3.1-Mile Run


Let's Go

Excited to train for a 10K? Download our training programme and start running today.

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Workouts For Any Level

Nike Run Club

Nike Run Club

In the Nike Run Club App, you can track your runs, set goals, measure your progress and celebrate success. You can also share your journey with a community of runners, compare Challenges and cheer each other on.

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Nike Training Club

Nike Training Club

Working with the Nike Training Club App is a great way to reduce the chance of injury. The NTC App has a massive array of workouts for every fitness level, plus the Nike Performance Council's tips on training, nutrition, recovery and sleep.

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