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Lucy's 10K training plan

How To Train For a 10K Race

Researching fitness advice online can be daunting, especially if you are looking for a 10K training plan. There’s a lot of information about how to train, what to eat, where to begin, it can feel really overwhelming and even put you off altogether.

Lucky for you, we’ve launched another expert race prep plan with expert running coach Lucy Hurn! Lucy will guide you through our program in your ear. With weekly runs focusing on form and technique, as well as strength workouts designed to boost your endurance, you’ll be running like a pro in no time.

Carry on reading for our top tips for running a 10K.


10K training plan: Plan your time

If you’re new to running, give yourself a 6-8 week timeframe for training, otherwise 4-5 weeks would work well for current runners. You absolutely don’t need to run 10K every time you train. Split up your sessions into a tempo run, a speed run, and a longer steady pace run.

A tempo run is a training session where you run speed intervals – so faster for a few minutes, and a slower pace for a few minutes. This will help you build your endurance. A speed run is where you run at a quicker pace for a longer amount of time – think race pace! Your steady pace run is usually longer in duration, but at an easy pace, helping to improve your stamina.

To supplement your runs, try and fit in some HIIT or strength training. Why is this included in a 10K training plan? Strengthening your muscles will help you run faster, reduce risk of injury, and actually improves your running economy by developing your coordination. It also helps to bolster your metabolism, meaning you burn more energy after you finish exercising, so it’s a win/win!


Rest up and recover

Allow your body time to recover! It’s so easy to feel guilty for not training but there is actually such a thing as overtraining. It’s just as important to schedule your rest days as it is to schedule your runs. You also need to actually listen to your body. Your training needs to be flexible, and fit around your life. Otherwise, it won’t be sustainable and you’re more likely to fall off the wagon!

If you feel unwell, super tired, or maybe a little hungover (no judgement here!), you don’t need to train. Take the time to rest, and then when it comes to your runs you’ll feel in better shape to do it, and do it well.

Be sure to stretch too. As Lucy always says, because we now spend the majority of our time sitting down our bodies have adapted to this position. Our hips get quite tight, our glutes aren’t activating while we run, we aren’t getting the most from our training. Check out Lucy’s handy video below to see how you can fire up those glutes, and stretch out your hip flexors.

In short, run about 3 times a week, try to fit in some HIIT/strength training when possible. Be sure to rest up and recover between training sessions. Follow Lucy’s 10K training plan, and you’ll ace your race!

Want to get involved? Tap the app and start the plan!