Runningversity Custom 10K Running Plan
Answer a few quick questions so we can tailor your next 10K running plan to your current ability and time available to train!
Why is the Runningversity 10K Running Plan different?
- Run in minutes, not miles/km
- Tailored to your current ability – it’s a custom 10K running plan plan based on your ability
- Focus on rest and recovery
>> The Runningversity 10K running plan is in minutes, not miles/km. If you’ve struggled following other popular running plans that are in miles/km, you’ll enjoy Runningversity running plans. Why? If you tell an elite runner to go on a training run for 10 miles at a moderate effort, it might take them an hour. If you tell a less experienced runner to go run 10 miles at a moderate effort, it might take them two hours. Although the effort is same intensity for both runners, the overall difficulty is vastly different, with the less experienced runner being out for double(!) the time and finding it much harder to recover. Therefore, if the plan is in minutes, it’s the same overall effort for everyone.
>> The Runningversity 10K running plan is tailored to your current ability. By completing the questions above, you’ll get a plan that more closely matches where *you* are at with your running, rather than something that is supposed to work for everyone. Whilst you would get a constantly changing / adapting plan with our 1to1 running coaching, at least with our free 10K plans, you start in the right place! For example how many days a week can you run? If you want a 4 day per week 10k running plan, then don’t settle for a 3 day per week 10k running plan or a 5 day per week 10k running plan – use our custom plan quiz above to get the right one for you.
>> The Runningversity 10K running plan focuses on rest and recovery. If you’ve tried other plans, followed the training to the letter, but found you had nothing left for the event / race day, you will like Runningversity running plans. Some running plans you’ll find out there tend to ramp up and up, constantly pushing the body. Instead Runningversity plans incorporate good rest practices, including weeks where you do less than before. The aim is that you arrive at your chosen event with fresh, well-trained legs, rather than feeling like you are on the brink of injury. They might also be longer than other plans, which is great, because you get more time to adapt to the increased training load.
Wisdom to use during your running plans:
Treat the running plan as a guide: Don’t be a slave to the plan. If you have to repeat a week, go back a week, or change to an easier plan, then do it. You won’t reach quite the same level of training before the event, but at least you’ll turn up with fresh legs, instead of battered, making race day more fun!
Listen to your body: If you feel like your legs are super tired all the time, maybe you are running too fast on the easy days, not getting enough sleep, or not treating the rest days with enough respect.
Avoid injury: Some runners get too fixated on their plan and goal, refuse to listen to their body and get injured, never even making it to the start-line of their event / race. Make a promise to yourself, now, that you’ll think long term and change to a plan with less runs a week and / or less duration a week. If your legs are constantly tired or sore, this is a warning sign.
Why should I train for a 10K race?
10K is the natural progression from 5K, which is where most endurance runners start out. Jumping up to a 10K running plan will require you to run a bit further in training to get used to the time on feet. More time running each week means more time for the body to be stressed, recover and adapt, so you’ll get fitter and also get faster at 5K. Running 5K regularly is a great start, but you’ll find that your fitness accelerates hugely once you are running closer to an hour in your sessions, so a 10K running plan will also make a difference to your general health.
Can I run 10K?
If you can run 5K, you can probably already run 10K today if you absolutely had to, just by running slower and / or inserting a few walks – it might not be fun though. So by following one of our 10K plans, you’ll prepare properly for a few months and really enjoy the 10K race.
Links to the 10K plans for later:
- 10K Running Plan 3 days per week, with 30 minute base longest run so far
- 10K Running Plan 3 days per week, with 45 minute base longest run so far
- 10K Running Plan 3 days per week, with 60 minute base longest run so far
- 10K Running Plan 3 days per week, with 80 minute base longest run so far
- 10K Running Plan 3 days per week, with 90 minute base longest run so far
- 10K Running Plan 4 days per week, with 30 minute base longest run so far
- 10K Running Plan 4 days per week, with 45 minute base longest run so far
- 10K Running Plan 4 days per week, with 60 minute base longest run so far
- 10K Running Plan 4 days per week, with 80 minute base longest run so far
- 10K Running Plan 4 days per week, with 90 minute base longest run so far
- 10K Running Plan 5 days per week, with 30 minute base longest run so far
- 10K Running Plan 5 days per week, with 45 minute base longest run so far
- 10K Running Plan 5 days per week, with 60 minute base longest run so far
- 10K Running Plan 5 days per week, with 80 minute base longest run so far
- 10K Running Plan 5 days per week, with 90 minute base longest run so far