6 Week '10k' Training plan (2020 update - downloadable PDF)

Here we go again! My 6 week '10k' training plan (2020 update) based on feedback from all of you about what works and what needs improving.

This plan is for those of you that have been running 5k's fairly consistently a few times a week and are ready to take the next step. If that's not you then there's a plan on this channel for just about everyone!! So have a look around.

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

Strength & Conditioning Gear
Weights Bench/Squat Rack (big money - mine was about £250 if that helps)

Camera Equipment

[tiagoalfreddo]

I just finished your 5k program today and was amazingly good for me and was very easy even though I never enjoyed run before! My husband also run with me and he said thanks for making him more happy and active! But all the thanks go to you! Now we go for 10k! Thanks a lot!!!

[chuarh]

One of the most underrated running youtubers. The subscriber and view count will grow, keep up the amazing content.

[shreyaskanade]

keep going.. dont sell these plans for money like other youtubers i really appreciate what you are doing to encourage all of us

[ernestosampson]

I just ran my first 10k in less than an hour, I would like to thank you for this training plan, it was great!! Can´t wait for starting the half marathon training program!! Greetings from Mexico City.

[kobusduplooy]

Hi Ben i did your 5k plan after my injuries . Started with the 10 km advice you gave me . THANK YOU we are doing 2 x 5 km during the week and one 12 km run on Sundays. Three conditioning workouts through the week. I lost 14 kg in three months training and eating right. Thank you very much for all the help and encouragement. Kobus South Africa.

[DevRunner]

Great video! Solid advice here! I'm a a masters runner whose spent many years trying to improve my marathon PR, but during quarantine, I've decided to build my shorter race speed. As a fellow YouTuber I know how much work goes into these videos! Keep posting - I just subscribed!

[jamescole]

Alright ben dont worry still watching the channel! You know I did my knee in April like an idiot I never really gave it enough rest and from middle of may it really got bad so today was my first run in 10 weeks and last few weeks I decided anything to do with running I would stop watching/ reading cause just made me more frustrated and I think it did the trick. Plus having the football season back on and all my focus was on leeds United getting back to the prem! Like them I'm back! 👍

[Gyr-fhwv]

I just finished my first ever 5km after following your previous plan and now I'll be starting this one. Never thought I'd even run 1km but now I'm ready for 10km practice

[internettraffic]

Followed your 6 week 5K plan, it was amazing...
Will follow the 10k plan from next week....

[rajapanchal]

It took just 2 videos and I am a fan of yours now. Great content. Thanks!!

[Karaxo]

Really appreciate your work, thank you!

[harvey]

Amazing work!!! Just ran my first ever 5k after following your training plan. Thank you very much for your help, sir! Now I go for 10k! 😄 Keep up the good work! 💪 Wish you well! Good luck and God bless! ☝️

[pavelmracek]

Hi, I just finished your 5k training plan and my time is 28:26. Thanks a lot. I am excited to start a whole new journey with 10k plan.

[alan_oz]

I'm looking forward to the updated 12 week half marathon plan Ben. I've just started using the current one this week :)

[marcopajuelo]

Thanks for the information ... I will do this... Greetings from Perú

[rob.gr.]

Lots good information..Ben you are star ⭐️..!

[nigelhamilton]

Great video, great looking training plan, thanks for the free an and no spammy emails, did have problems downloading the pdf but, it appears to be a Samsung pdf viewer problem. Looking forward to seeing more of your great content!

[monikap]

I have now comfortably ran 5k a couple of times after completing the 5k program! Is this my next challenge ? So excited!

[pierce]

Could this pan be use for the running training sessions as part of sprint Tri training

[dickcorn]

Finished your 5k 6 week program yesterday, and prior to this I’ve never run for exercise. Ran the 5km @ 4:40min/km.

Didn’t really have any goals for running beyond this program, but now I’m deciding between improving my 5k time or going for this 10k in 6 weeks program. I’ve been training for powerlifting for years, so my usual thing is doing max effort for a short period of time. Not sure if I should take that approach to running as well or if I rather should work on my endurance by running long distance🤔