A 10k training plan takes between 8 and 16 weeks depending on where you start. Great Run offers three free levels: a 16-week Beginner plan that builds from 10 to 15 minutes of running and walking to a 50-minute run in week 14, an 8-week Run/Walk plan with three sessions a week, and a 12-week Improver plan for people who can already run 30 to 40 minutes. If you can't run at all yet, the NHS Couch to 5K gets you to 30 minutes without stopping in 9 weeks.
A 10k is a challenge without being daunting, which makes it a great first race for a busy schedule. Everything below about the plans comes from Great Run's own 10k training page and the NHS Couch to 5K page. The outline is mine, built around those plans, so use it as a starting point and check with your GP first if you're new to exercise.
Three ways to train for 10k
| Plan | Length | Sessions | Where it gets you |
|---|---|---|---|
| Beginners | 16 weeks | Three in week one | From 10 to 15 minutes of running and walking to a 50-minute run in week 14 |
| Run/Walk | 8 weeks | Three a week | From 20-minute brisk walks to four miles of run/walk |
| Improvers | 12 weeks | Four a week | Tempo runs and a 60-minute longest run by week 9 |
Not running yet? Start with Couch to 5K
If ten minutes of running sounds like a lot, the NHS Couch to 5K is the free bridge. The NHS says it takes you from the couch to running 5km in 9 weeks, or longer if you'd like to go at your own pace, and by the end you'll be running for 30 minutes without stopping. Finish it, and the Improvers 10k plan, which starts with three 20-minute runs and one 30-minute run, becomes a realistic next step.
What the other two levels involve
The 8-week Run/Walk plan uses three sessions a week. Great Run says you go from 20-minute brisk walks and alternating running and walking for one mile to four miles of run/walk, and by the end you'll be running more than you're walking. The 12-week Improvers plan uses four sessions a week, starting with three 20-minute runs and one 30-minute run at an easy pace, and by week 9 you'll have done some tempo runs and a 60-minute longest run. The NHS Couch to 5K app helps at the start too: it sets a plan that builds week by week, lets you choose a trainer to motivate you and works with your music player.
A simple outline for the 16-week Beginners route
- Weeks 1 to 4: three sessions of running and walking, starting at 10 to 15 minutes and adding a little each week.
- Weeks 5 to 8: reduce the walking breaks until you can run for 20 to 25 minutes.
- Weeks 9 to 12: keep three sessions and let one grow into your long run.
- Weeks 13 and 14: build to your longest run, about 50 minutes, as Great Run's plan does.
- Weeks 15 and 16: ease back so you arrive fresh.
Pace and food on the day
Great Run's pacing advice starts with deciding on a goal time, calculating your pace from it and giving yourself a buffer. For food, it says a 10k doesn't demand carb-loading, but a healthy, balanced diet with plenty of carbs and protein will fuel your run and help you recover. It also recommends shoes that fit and suit your feet, warm-ups and cool-downs, and reading your event guide, which arrives several weeks before the race.
To build strength between runs, try these back workouts at home or my guide to home workout equipment for small spaces.
My advice on picking a 10k plan
Be honest about today, not about the runner you used to be. If you can't yet run for 10 minutes, do Couch to 5K first; if you can run 30 to 40 minutes, the 12-week Improvers plan is the one. Put three sessions in your diary every week, keep most runs easy enough to talk through, and save the faster running for later in the plan.
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Frequently asked questions
How many weeks do you need to train for a 10k?
Great Run's plans run for 8 weeks (Run/Walk), 12 weeks (Improvers) or 16 weeks (Beginners), depending on your starting point.
Can a beginner run a 10k?
Yes. Great Run's 16-week Beginners plan starts with running and walking for 10 to 15 minutes and builds to a 50-minute run in week 14.
Should I do Couch to 5K before a 10k?
If you can't yet run for 10 minutes, it's a good first step. The NHS says Couch to 5K gets you running for 30 minutes without stopping in 9 weeks.
Do you need to carb-load for a 10k?
Great Run says a 10k doesn't demand carb-loading, but a balanced diet with plenty of carbs and protein will fuel your run.
How many times a week should I run for a 10k?
Great Run's Beginners and Run/Walk plans use three sessions a week, and its Improvers plan uses four.
