10K training plan
Now we’re talking!

So the 5K training plan isn’t enough and you want to set new boundaries? Prepare yourself with a 10K training plan to run longer and faster and complete long distance runs without a break!

If your a beginner or experienced runner, with the build-in 10K training plan and audio guidance in Run Trainer you will be able to build up towards a 10K run in 10 weeks time.

What can you expect from the 10K training plan?

What is jogging?

During this training plan we will familiarise you with a new term called ‘jogging’. Jogging means you are training between walking and running speed. When you jog your speed will be lower then running, but eventually you will move longer and further! Jogging is ideally to train.

Lesson 1:
Here we go

We are starting gently with your first ‘jog’ training. Just keep your pace easy and steady, you can’t ‘jog’ to slow.

  • Jog 20 minutes
  • Walk 5 minutes

10K Training Plan, Lesson 1:
25:00 minutes total

  • Jog 20 minutes
  • Walk 5 minute

Lesson 2:
Let’s do this!

We are warming up with a jog tempo and do a interval training. Interval helps you build up more stamina and makes your training a bit more fun.

  • Jog 10 minutes

Serie 10x:

  • Run 1 minute
  • Walk 1 minute
  • Jog 10 minutes

10K Training Plan, Lesson 2:
Repeat 10x Run/Walk 1 minute – 19:30 minutes total

  • Jog 10 minutes
  • Run 1 minute
  • Walk 1 minute1
  • Run 1 minute
  • Walk 1 minute1
  • Run 1 minute
  • Walk 1 minute1
  • Run 1 minute
  • Walk 1 minute1
  • Run 1 minute
  • Walk 1 minute1
  • Run 1 minute
  • Walk 1 minute1
  • Run 1 minute
  • Walk 1 minute1
  • Run 1 minute
  • Walk 1 minute1
  • Run 1 minute
  • Walk 1 minute1
  • Run 1 minute
  • Walk 1 minute1
  • Jog 10 minutes

Lesson 3:
Speeding up

‘Jogging’ makes you hungry for some speed, so we are wrapping up this week with a nice speedy training.

  • Run 33 minute
  • Walk 5 minutes

10K Training Plan, Lesson 3:
38:00 minutes total

  • Run 33 minutes
  • Walk 5 minutes

Rise above yourself and run 10K

The learning curve of this training plan isn’t hard. You start easy and slowly build up your stamina when jogging and doing interval training.
Want to experience the 10K training plan?
Download the iOS or Android app and follow the 10K training plan.

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