10K training plan in 10 weeks

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.

You can read all about jogging here

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.

Written by Run Trainer.

Run Trainer is je persoonlijke hardloop coaching app. Begin met hardlopen of verbeter je snelheid. Met de ingebouwde 5K, 10K, 15K of halve marathon training schema's ben je snel en eenvoudig onderweg. Luister tijdens het hardlopen naar je favoriete muziek en wordt tussendoor gecoacht. Ben je al meer gevorderd? Dan kun je zelfs je eigen schema's in de app programmeren.