How To Run A 10k! | 10k Training Run Plan

Today, we're helping you to step up your running distance from 5k to 10k! If you're preparing for a race, or just looking to up your distance, we've got the info for you! Mark and Fraser are here to run you through our list of tips before providing you with a step-by-step training plan to follow to get you ready for your 10k!

If you found the GTN Training plan useful and would like us to do more training plans for you, maybe shorter or longer distance runs or some swim circuits, just let us know in the comments below!

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Simple As That (Indie Rock Version) - Joel Jungell
Just Say When - The Grateful 7

Photos: © Triathlon / Getty Images

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[ianwilliams]

Done! Four months ago I couldn't run 50 meters. I'm 60 and hadn't run since my teens. Did GTN's 5km plan first, then this one and ran my first ever 10km this morning. I used to hate running - getting into it now. Thanks for the great plan. No races but Strava is a great help.
(Also reduced weight by 10 kg).

[peterwhite]

I trained for a 5K: the race got cancelled, so I ran a 10k practice run. Now I have 28 days to improve my time, which is terrible because I’m 75. I’ll try to condense your plan. Wish me luck

[nayanwayangankar]

Thank you guys so much for this training plan. I ran my first 10k race last week. I ran it in 85:49. I know it’s slow, but I’m proud that a person like me who didn’t run 6 months ago was able to run a 10k race.

[guayaquilindependiente]

I just did my first 10km ok Saturday, threw myself in the deep end, I always go for a 5km, with intervals of 6-8km from time to time… felt great, but definitely a little pain, and ran it in 54:45, not bad for my first time! Good luck to all those trying it out for the first time! 😊

[thedanalcantara]

I completed the Couch to 5K plan during lockdown and now it’s time to start this one.

[SotaMaehara]

10k is a great distance, I moved up to it 4 years ago and still haven't moved up to the half cus I love the speedy but long aspect of the 10k which you don't get in the 5k and 21k

[msjellyfishstar]

I followed this exactly with additional strength training added in and ran my first 10K this past weekend, thank you so much for posting!

[katecurtains]

My partner and I just ran our first 10k yesterday with the programme! Thank you very much!! Honestly, it was amazing and it felt like it really built us up to the place we were meant to be in order to run the 10k. I feel great !!

[jahvs]

This is the best training plan ever, it did a great job for my 10k and it worked for me even though I ran in military boots. Thank you so so much for that

[BruceWayne-uskw]

I started running 10ks multiple times a week because I took a few wrong turns when I was out running with my dog. the plan was to only run a 5k but I started liking the longer distances and now I've found some 10k routes.I ran cross country throughout middle school and high school. after high school I still ran regularly. I took a few years off of running and did CrossFit until I couldn't afford it anymore. it wasn't hard to get back into running shape.

[changemymind]

All of those easy run days actually build a great foundation for your harder training days.

[kaushikka]

Step 1: Listen to a David Goggins podcast.

Step 2: Run a 10k

[lrd]

A guy in the SAS (British special forces) ran 7km in morning and night (14km) each day

[rachaelmonnelfit]

I’ve been stuck on 5 for a long time now, so this really helped

[NexusTorch]

Great video guys, I stepped up to 10k earlier this year and I've been having a blast! I hope this gets more people into it!

[clydea.hutchisoniv]

how to go from 5k to 10k, run twice as far.

[wyattstevens]

The first time I ran a full 10K was almost 7 years ago- for my age group ("boys under 15") I placed #2 at 54'58". I had done some training, but this was the first time I had run the entire distance! I did have to spend around 10 minutes (IIRC, it was around mile 3) to take a breather, but it was worth it!

[tonykeepitclean]

Thanks very much for that plan. I’ve completed C25K, albeit not very fast, and I want to take it further. This will be tough for an ageing ex smoker who has never been very fit, but it’s going to be great. Love your channel.

[jugnu]

I m 40 . 6 feet tall . 95 kilo weight . Have been lifting weights since 10 years . Started running 2 months back. Managed a 5k run in 34 minutes. I m now trying to complete a 10 k
Thank You For This

[jossaethan]

How about 10k to 21k training plan? I’m going to run my first 21k January 2020