6 week 10k training plan

Rounding off the series (for now) is my 6 week 10k training plan aimed at getting you ready for your first 10k race. The secret is consistency and gradual build and you will get to your race in great shape.

As with all of the training plans, if you have longer, take longer. Don't rush and your body will thank you for it. 6 weeks is the minimum amount of time this should be taking.

As suggested here are the interval sessions...

20 mins interval session
5 min warm up
10 x 30seconds hard running / 30s slow jog or walk
5 mins cool down

30 mins interval session
7 mins warm up
30secs hard / 30secs easy
1 min hard / 1 min easy
1:30 hard / 1:30 easy
2 mins hard / 2 mins easy
1:30 hard / 1:30 easy
1min hard / 1 min easy
30s hard / 30s easy
7 min cool down

40 mins interval session
10 mins warm up
5 x 3 mins hard / 1 min slow jog or walk
10 mins cool down

Contact Us -
Insta - @thismessyhappy
Facebook Page - This Messy Happy
Facebook Group - 'This Messy Happy - Running and Triathlon'

Ben's Running Gear

Mary's Running Gear

Camera Equipment

[johnramsey]

Wow! I did it! 6 weeks ago I couldn’t imagine running a 10k. Today, after following the plan and some pain, I completed the training. Thank you so much for helping me do this!

[navinraje]

Hello. First I want to say thank you. Because of you I am able to run my first 10min and now I am able to run 10k in under 70 min. When I started I was in obese category, but now I am in middle of overweight. I am looking forward to loose weight and get fit in coming months. This is the best plan to complete 10k. I never imagined that I am able to complete this journey with out your plan. Now I am trying to complete 10k under 60 min. Thanks again.

[NorthernGeorge]

Reached 11km this morning. Thanks for sharing the plan. This plan is the only one that has ever worked for me

[Annahere]

I have my first 10k in 8 weeks as a complete beginner. Looking forward to following your plan and hopefully making it to that finish line!

[ManojKumar-nidy]

Hey, thank you very much for doing this video, I had a 10k run and I used you technique to train and I successfully completed the 10k run.

[joshuawong]

Hello, I just start running and did a few morning runs (30 min for 4km),
then I found out there is a 10k in my city in exactly 4 weeks.

I will follow the week 2 and 3 plan in the coming two weeks.
And if my body feels good, I will sign up for the race.

Thanks for the video and wish me luck.

[katheriner]

Completed your 5k plan! So happy with the progress I have seen and looking forward to starting this one in the future. Thank you!

[marta]

Thank you so much!
I did my first 10k today in 1:11'35 😃☺
Next step half marathon. :))

[roboprenr]

I followed your plan and could finish my 10k last Sunday with timing 1:06. Thank you so much for your guidance that kept me on track. Next I am doing 21k run on Dec 14th, 2024 which is 11 weeks from now. Started following your 21k run 13 week plan. Hoping for the best.🙂🙏

[youngkim]

I've watched couple other videos of yours. Both of you (You and your wife) are truly inspiring. Thank you for the videos!

[PraveenKumar-ztxy]

Thank you from the bottom of my heart.I wanted to write this after achieving my first 10km.Before trying your 10k plan I followed your 5k plan completed it.
Before knowing about your channel and training plans I used to run only about 2-3km and that's it, it was my limit at that time.Watched some random videos on How to run 5km?
Luckily got to look at your plans and made decision to follow it.
This plans for the journey of achieving 5km & 10km changed not only my running distances but also my mind.Sometimes I used to shed tears while running why am I doing this? But got to know that I have challenge myself everyday in my life.It changed the way I look at the obstacles or any problems in my life.
Now I would be focusing on my timings: as my 5k- 29:15s and 10k was 1hr25min which is a very slow run but I'll keep improving myself.
Thank you very much Sir 👍🙏
You helped me change my life in some way or the other.
The only problem which I faced in 10km run was that the last week was full of rest though it introduced few intervals it affected me in that 10k run.

[MrAkshayidr]

Hi Ben, I'm training for my first 10K which is 2 weeks from now, your video and training tips are really very helpful!! Thanks ❤😊

[jcolumbiap]

I like what you said about stretching. Real good after each warmup and run.

[pawelsliwa]

Great video, did my first 5K today. Running is my assistance cardio training( I prefer weighlifting). This seems like a very well thoughtout plan but I think I will do the 12week doubling every week because I am quite awful at running

[Lilkevv]

I have a 10k race in August 17th and I’m going to try this training plan out, wish me luck!

[andyinpattaya]

I'm running Bangsaen 10 in 8 weeks so I'll give your training plan a go. Thanks

[tictachikes]

Just finished my long run on Week 4 as it's written in the video (did week 3 twice). SO ready for the 10K in two weeks! Pumped! :D Going to use the Cardiff 10K route and race all on me tod because we're all in lockdown ha ha ha. Gonna donate some money to Kidney Wales as I haven't had to pay a race sign up fee.

[leilamaycock]

Today (4th jan 2021) Ive started the plan by doing the strength and conditioning (single leg work out) on the first monday of 2021! I'm trying to get back into running and used to be able to very comfortably run a 5k but have never ventured to a 10k before. Ill follow up this comment of i make it in 6 weeks time!!

[ladyc]

I'm using this plan for my first 10km run. I'll comment back once I finish..it'll be in 2months. Wish me luck ✨

[emielvanderelst]

Thanks for the help but I did get it a little bite different lol: day 1: 5km day2: 10 km