10km running plan: run your first 10km in 6 weeks (2024)

Six week is all it takes to learn how to run 10km with confidence

A straightforward 10km running plan like the one we have here will help you progress in distance and build you into a more robust runner.

The 10km is without doubt the number one favourite distance with runners everywhere. Why? Because it’s challenging, needs a fair amount of dedication, and requires thought when it comes to diet and lifestyle. But above all of this, it’s very, very achievable. We’re here to give you the perfect training plan to run your first 10km.

How to run your first 10km

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To get a 10km under your belt, you’ll need a bit of planning and time. Allocate at least six weeks to the preparation and be ready for a bit of exploration. You’ll also need to have done some base training and be already able to run 5km. If you're not there yet, start with our six-week 5km training plan.

As trail runners, 10km is a great distance to prepare for as it opens all sorts of new routes and paths. Throw away your stopwatch, go a bit slower and a bit further. If possible, run a few of those tough hills you’ve previously chosen to ignore and you’re already 80% along the path to 10km glory. Get comfortable running downhill and tackling all sorts of terrain with good technique and a dependable pair of trail running shoes.

For that final 20% – whether you’re looking at completing your first 10km or your 100th – you should try to include some organised speed sessions. Classic workouts can include simply throwing in a 15-minute surge in a normal 30 or 40-minute run, or perhaps one-minute efforts with one-minute rest in between, again during a normal training run (over rolling ground is best). Now, let’s get training!

How long should it take to run a 10km?

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The average time for a 10km run for a beginner could be anything from 60 to 90 minutes. Those wondering “do I need to be fit to run 10km?” The answer is no, not specifically. All you need is the motivation to start and stick to a training plan that’ll help you gradually progress your fitness.

10km running plan: 6-week schedule

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Things get a little more specific when it comes to running 10km. Of course, you can conquer that distance by just adding a kilometre or two now and then to your existing program, but chances are you’ll want a little bit more – like a PB (personal best).

If that’s the case, this schedule is about experimenting with shorter, speedier workouts at one end of the scale; and longer, tougher runs at the other. Don’t worry about times or distances – simply go on effort. You can progress to the stopwatch over time, just not yet.

Week one

Monday: Rest

Tuesday: Run 3km at an easy pace, or do strength work

Wednesday: Rest

Thursday: Run 6km at a steady pace

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