There’s a reason 10K is such a common distance for mass-participation road races. It’s an achievable next step for people who have caught the running bug after successfully completing a couch to 5K plan, and 10K training plans are also a great way for seasoned runners to improve their speed endurance. If you’re already running regularly, you don’t need to commit to long marathon or half marathon training plans.

Once you’ve signed up for an event, it’s wise to choose a target time so you can select an appropriate training plan and adjust the pace in each type of training run accordingly. It also means you can put yourself in the correct start wave on race day. 

To help you work out what time to shoot for we looked at data held by RunRepeat and Running Level to identify the average 10K race times.

10K Pace Chart

The Cancer Research UK London Winter Run, a February 10K that’s one of the first mass participation events on the running calendar, is usually a great way to kick off the year’s racing – under normal circumstances, of course.

Unfortunately, if unsurprisingly, the 2021 event was cancelled owing to the COVID-19 pandemic. However, to give people a chance to run the central London route on closed roads this year, a late summer edition has been launched and entry is open now.

The London Summer Run 10K is scheduled to take place on Sunday 5th September and you’d be wise to move fast if you want to secure a place, because entry costs a very reasonable £34 but is only open from Sunday 7th February until Monday 15th February.

After that we’re not sure when the next window for entry will be, or indeed the price. We’d expect the Summer Run to sell out comfortably given the appetite for races among runners who haven’t had a chance to take part in a mass participation event in central London for some time.

Naturally we are all hoping that the event will be able to go ahead with no restrictions in September, but if the lingering effects of the pandemic are still being felt and it has to be postponed, there is a guarantee in place that will ensure runners are given a place in the rearranged race or a refund.

See related

• 10K Training: Plans, Tips, Advice And More
• How To Get A Charity Place For The London Marathon 2022

The route starts in Trafalgar Square and finishes on Whitehall, looping out to London Bridge and back in between, so you get a great view of landmarks like St Paul’s Cathedral, the Shard and the Gherkin along the way. We’ve run the Winter Run in the past on the same route, and while the route is winding, it’s still pretty flat and fast if you’re considering its PB potential.

All runners are encouraged to raise money for Cancer Research UK, but there is also a dedicated fundraiser entry, which costs a little less at £32 but requires you to raise £200 for the charity. You’ll get a special medal and vest if you do opt for this entry, as well as a warm glow from knowing you’ve helped out a charity during a very difficult period.

Sign up | £34

If you’ve started running and reached the first milestone of completing a 5K, then setting your sights on 10K is a great next step. While it’s double the distance, if you already have the fitness to run 5K, it’s not as hard as you might imagine to push on to 10K.

It’s certainly a far more accessible distance than a half marathon or marathon, which require many months of training, plus a nutrition strategy for the day. And, of course, you also have to run a half marathon or a marathon, which is a long old way.

There are 10K running events available to enter practically every weekend. They’re often cheap to enter or if you get a place through a charity, the fundraising target will be much smaller than for a marathon place. You also recover far more quickly from a 10K than a longer race, so you can do more of them without putting your body under undue strain.

In summary, 10Ks are great, and we want to help you run your best one with training plans for all levels and plenty of tips. We can help whether this is your very first 10K, in which case a PB is guaranteed and you’re more focused on building the fitness required to complete the distance comfortably, or your tenth, so you’re all about getting faster to set a new PB.

10K Training Plans

10-Week 10K Training Plan For Beginners

We have two 10K training plans for people who are just looking to complete the race, perhaps through a mixture of walking and running. This ten-week plan is aimed at people with little running experience who can run a mile (1.6km) continuously.

16-Week 10K Training Plan For Beginners

Our second plan is aimed at beginners who have given themselves more time to train ahead of the 10K. Having 16 weeks available means you should be able to go from couch to 10K, but it’s best if you can already run 1.6km continuously.

12-Week 10K Training Plan For A PB

For more experienced athletes looking to smash their 10K PB, we’ve enlisted running coach Ed Kerry (therundoctor.co.uk) for a plan that contains a mix of sessions to ensure you have the speed and endurance to fly through the race.

6-Week Emergency 10K Training Plan

One of the great things about a 10K race is that if you are a regular runner – two to three times a week – you can jump into a race at a moment’s notice. Even so, if you’d like to impress at the event try this six-week plan to set you up for race day.

See related 

• Mo Farah’s Top 10 Tips For Running A 10K Race
• The Best Running Shoes
• How To Warm Up For A Run And Cool Down Afterwards

Jo Pavey’s Training And Racing Advice For A 10K

Jo Pavey is UK athletics royalty, a five-time Olympian currently in training to qualify for her sixth Games, having astounded the sporting world when she won gold in the 10,000m at the 2014 European World Championships at the age of 40. So on a running trip to Pavey’s home turf in Devon as part of the launch for Saucony’s Triumph ISO 5 and Guide ISO 2, we weren’t going to miss the opportunity to ask her for her advice on training for a 10K.

“If you’re a beginner it’s just about getting consistent running in and being able to run continuously,” says Pavey. “As you get more advanced you have to think about the key things in your training week which are your long run, your tempo run and your interval session.

“Your long run is where you’re running further than your race distance. Your tempo run is where you warm up, then run a bit slower than race pace but comfortably hard for 15 or 20 minutes. You’re working on your sustained endurance at a fast pace and that’s really really key to good running. When I made the Sydney Olympics I was running the 5K, but I was only doing one intervals session a week and one tempo as the quality work – the tempo was the really serious part of my training and gave me that sustained speed.”

Pavey stresses the importance of the third pillar of 10K training – the interval session. “If you haven’t run quicker than the speed you’re trying to race at, that’s going to make it tough. I have a session that I’ve done over the years of ten 800m efforts. I do five with only a minute’s recovery, then a five-minute recovery, and then I would do another five off a minute.

“Interval sessions can also give you information about what you might be able to sustain in a tempo session. Do a set of five 1km reps with two or three minutes of rest in between. That can give you an idea of what you might sustain for a 5K and – if you make it a bit slower – a 10K.”

That’s the training nailed. So what tried-and-tested tips does Pavey recommend for the race itself?

“When you go into a 10K race you have to be quite clear about what time you’re aiming for,” she says. “It’s natural to go off quick to begin with, but you have to be really quite strict with the kilometre splits you’ve set and settle down or your lactate will accumulate quicker than you can clear it. You won’t be able to recover from that and you’ll suffer through the rest of the race. Then, obviously, for the final push in the last 800m or so, give it all you’ve got for a sprint finish!”

Jo Pavey is a Saucony UK Ambassador.

How To Avoid Injury

You run the biggest risk of picking up an injury when dramatically increasing the amount of running you do, which is obviously more likely to be a concern when training for longer distances than a 10K race. However, it is still wise to increase your training load slowly. If you’ve got it logged somewhere, or can work it out from memory, look at your average weekly distance for the past month and aim to increase that by around 2-4km per week as a maximum. Following a training plan closely will help to keep the workload manageable.

You can also reduce the chances of developing common running injuries like plantar fasciitis, runner’s knee and shin splints by strengthening your leg and core muscles, which will have the added benefit of improving your running too. Leg exercises like calf raises, squats and lunges will bolster your lower body, and always remember to stretch after your runs.

If you are struggling with injuries it’s also worth having your gait analysed to see if you’re wearing the wrong kind of running shoe for you. If you overpronate (roll your foot excessively inwards when landing), for example, a stability running shoe could do wonders for you. You can get gait analysis for free in many specialist running stores but if you are having persistent trouble with injuries, it’s best to see a physio to check on your running form.

The Running Gear You Need For A 10K

Running shoes are naturally the most important bit of kit for your 10K and if you’re looking for the very best available, prepare to spend big. Carbon plate racing shoes like the Nike Vaporfly or Asics Metaspeed Sky will generally set you back more than £200, so it’s quite the investment, especially as these shoes are built primarily for racing and you’ll need a training shoe as well.

You don’t need to spend nearly so much money to get a great 10K shoe, though, and if you’re new to running, your best bet is to get a comfortable cushioned shoe that will work for all your training and the race itself. 

As mentioned, if you are new to running or have had injury issues it’s worth getting your gait analysed to see if you overpronate or underpronate or are a neutral runner, because this will help determine which is the best shoe for you. However, if a shoe feels good, it’s probably the one to stick with, so don’t feel pressured to change to a completely new style of shoe that doesn’t feel right on the basis of gait analysis alone.

Other than shoes, you don’t have to worry too much about the rest of your running gear for a 10K, because the distance isn’t long enough for chafing to be a massive issue. It’s still worth having a T-shirt and shorts that are designed for running, if only to make you feel like a pro on race day, and if you’re training through the winter then a jacket, base layer and tights will come in handy too. Just get the stuff you like and avoid wearing new clothes on race day in case they annoy you in unforeseen ways.

How Can Tech Help You?

If you just want to track your runs and review them afterwards, there are several excellent running apps you can download for free that will do the job. Pick up a running belt or phone armband to safely stow your phone in and you’re all set. If you go down this route, also look into running route planners which will help you get more out of your sessions by taking you through new and/or running-friendly locations.

If you don’t want to carry your phone with you or are keen on having your running stats available at a glance during your training, then look into trackers with GPS for accurate distance recording and pace stats.

If you’re on a budget it’s wise to look at watches from established lines that have been replaced by new generations, like the Garmin Forerunner 35 or Forerunner 45, which will provide you with all the key stats you need. The Forerunner 45 also has the Garmin Coach feature which will provide you with a 10K training plan (5K and half marathon distances are also available), customised to your current running ability.

If you’re looking for more advanced running watches, the Garmin Forerunner 55 and Coros Pace 2 are strong options that both cost less than £200. The Forerunner 55 has a nifty feature called PacePro that can help you pace your race, while the Coros Pace 2 has a complete set of training analysis features, plus a long battery life.

You can also track your runs and see your stats without a running watch using a fitness tracker band like the Fitbit Charge 5 or Huawei Band 4 Pro, both of which even have built-in GPS for outdoor tracking. If you want a smartwatch that also does a great job of tracking running then the Apple Watch Series 7 is a fantastic option (top tip: get the WorkOutDoors app to track your runs), and Android users will be well served by the Huawei Watch GT 3 or GT Runner.

If you’re looking for even more impressive running watches that pack in smart features as well as navigation and the most insightful training analysis, we have recommendations for mid-range and top-end trackers in our best running watch round-up.

Crossing the finish line at a mass participation running event is one of life’s great experiences. The combination of satisfaction at going the distance, sheer relief at being able to stop running, and the cheers of the crowd create a heady cocktail that makes the months of training worthwhile.

Most such races are reserved for adults only, but this year children aged seven to 14 can experience that heady cocktail (it’s a virgin cocktail, don’t worry) firsthand at the Asics London 10K by taking part in the Weetabix Protein Youth Challenge.

The challenge is free to enter and involves following a training plan in the weeks building up to the race, during which all runs contribute to an overall distance of 10K. Participants then run the final 1.8km at the event itself, so they can enjoy the crowds in the closing kilometres of the race.

That said, the event is open to kids of all abilities, so you can run more or less than 10K overall, with your final total tallied up after the final 1.8km on the day.

See related

• What You Should Know About The Daily Mile For Primary Schools
• What Is Parkrun And Why Does Everyone Love It?

The Asics London 10K has a truly grand finale, with its closing section taking in famous landmarks like the Houses of Parliament and Westminster Abbey before you hit the home straight on Whitehall, passing Downing Street on your way to the finish line.

The first 1,000 children to sign up for the challenge will get a spot at the race, which takes place on Sunday 5th July, and the next 1,000 children who sign up will be offered the chance to run the race virtually. Even if you opt for the virtual race, you will still get the same medal and T-shirt as those who run at the event.

Children aged 12 to 14 can run unaccompanied on the day, but those aged 11 and under will have to have a parent or guardian with them, so you’d best make sure you’re in shape as well so you’re not holding them back over the final 1.8km.

Speed is of the essence, both in terms of the running and signing up to make sure you’re among the first 1,000 to do so. You can register your child for a place in the event on the Virgin Sport website.

Register | Free

If you want to get faster over 10K, adding interval sessions to your training is a must. While regularly running at a steady pace is going to be of great benefit to your health and will improve your fitness, logging a quick 10K time means injecting some speed into your weekly routine.

To get some advice on the kind of sessions you can do to improve your speed over 10K, we asked Charlotte Arter (pictured below), British champion over the distance, to describe three of her favourite interval workouts – one of which we got to try with Arter in her capacity as an ambassador for Saucony.

You’ll find those workouts below, along with some advice from Arter on how to pace a 10K to ensure all that training doesn’t go to waste come race day.

Workout 1

After a good warm-up, run for two minutes at your threshold pace. This is roughly the pace you could hold for 50-60 minutes, which could be your 10K pace. Take a 90-second break, then run for two minutes at above threshold pace, so something like the pace at which you’d run a 5K.

We got to try this session with Arter and running coach Nick Anderson of Running With Us, but we only repeated the above twice, which is shorter than the full session Arter would do.

“I’d probably do that six to eight times,” says Arter. “You’re not trying to get quicker throughout the session, you’re just trying to maintain that pace, so it’s important to get the two paces right so you can continue through the whole session. There’s no point going off too hard and only getting in two or three good reps.”

Workout 2

This is a great session to do on the track, but be warned – it’s not for the faint-hearted. Run 20 reps of 400m, taking a 45-second recovery between reps. Again, aim for consistency, which means keeping a close eye on your pace at the start of the session because 20 reps is a lot of reps.

You can also do your reps based on time, if you don’t have easy access to a track. Run 20 reps of 60-70 seconds of hard effort, with 45 seconds’ recovery between reps.

Workout 3

Another long, tough session that’s best done on a track. Run 1,000m, 800m, 600m and 400m, taking two minutes to recover between reps, then repeat three times in total. If you want to run to time instead, go for three minutes, two minutes, 90 seconds and 60 seconds with two minutes of recovery.

See related 

• Interval Training For Runners
• Use These Beginner Track Workouts To Improve Your Running
• 10K Training: Plans, Tips, Advice And More

How To Pace A 10K

The sessions above all have the added bonus of teaching you to pace yourself, because if you go too hard early on in any of those workouts you’ll struggle to maintain your speed throughout. This is a valuable lesson for 10K runners.

“Obviously at the start everyone goes off fast, but then it’s about settling into your rhythm as soon as you can and making sure that you haven’t gone off too quick,” says Arter. “With a 10K you can’t afford to do that. Over 5K you can kind of hang on, but not with a 10K. So it’s about pacing it right. You should get to 5K feeling… not comfortable, but that you can push on in the second half.

“Get into a rhythm and run consistently, rather than one mile quick, one slow. Keeping that constant pace will help ensure that even if you do slow in the latter stages it’s not too dramatic.

“Use people as markers too. If you have someone ten metres in front of you, they can be your target – it helps you to keep moving forward and maintaining the pace.”

Charlotte Arter is a Saucony UK athlete and is supporting the launch of the Saucony Ride ISO 2

Buy the women’s Ride ISO 2 from Saucony | Buy men’s from Saucony | £120

In an ideal world you’ll always have at least a couple of months to prepare for a 10K race, but we don’t live in an ideal world and sometimes you need to get ready for race-day in double quick time. That could because you made a late decision to enter a race or were too busy (or simply couldn’t be bothered – hey, we’re all human here) to start your 10K training any earlier.

Either way, preparing for a 10K in only six weeks means using an accelerated training plan that involves packing in some tough sessions to make up for the lack of time.

This six-week plan from Siobhan Rootes, who was head coach at Odlo Run Club in 2017 when she shared this plan, requires a certain degree of fitness – it’s not for someone who currently isn’t running at all.

Ideally you should already be running two to three times a week and looking for a running training plan that will get you in peak condition quickly to attempt a PB at your 10K.

The Types Of Run In This Training Plan

The plan involves a mix of different types of runs, with the effort required on each broken up into different levels – mainly easy, threshold and hard. Each week involves four to five runs.

Long runs require you to maintain the same pace throughout, progression runs involve upping your effort levels in stages, and intervals sessions involve mixing up the pace or tackling hill sprints during the run. The key for each is to make sure you’re working as hard as the plan suggests.

Easy runs should be done at a pace where you can hold a conversation comfortably. It will feel very slow, but it helps to build endurance while also allowing the body to recover from more intense sessions.

Threshold runs require running at a pace where you can only manage to speak three or four words at a time – it’s tough and you’re breathing hard, but you’re in control. These runs build your VO2 max, helping you to work at close to your maximum level of effort for longer – exactly what you need to maintain your race pace for a 10K.

Hard efforts push you to the max and cannot be sustained for long, making them best suited to interval runs. Rest assured you won’t be trying to maintain this level for an entire 10K. These will build your overall speed.

10K Training Plan: Week 1

10K Training Plan: Week 2

10K Training Plan: Week 3

10K Training Plan: Week 4

10K Training Plan: Week 5

10K Training Plan: Week 6

This isn’t your first rodeo. You’ve run 10Ks in the past, many times, and now it’s time to get serious. Forget fun runs and fancy dress – you’re going all out for a PB, and you need the plan to get you there.

Our 12-week 10K training plan is designed by running coach Ed Kerry (therundoctor.co.uk), and if you follow it to the letter, there’s no reason you can’t strip minutes off your previous best.

The plan mixes up the kind of running involved and also suggests days for strength training. This will not only keep your training interesting, but also build your speed and endurance to ensure 10K success.

Types of Run In This Training Plan

Recovery Runs

“These should be nice and easy and you should feel relaxed,” says Kerry. “Enjoy the scenery. You should be breathing easily and be capable of holding a conversation throughout the run. This will mean that you are running in the 60-65% range of your maximum heart rate (MHR) and it should be no more than 35 minutes in duration.

“This allows your body to adapt to the training workload and therefore improve. It also helps with the removal of the waste products which accumulate in your muscles after harder efforts.”

Strength Training

“Runners need to make sure they have some strength sessions in their training plan,” says Kerry. “This will make sure that your muscles, ligaments and tendons are strong enough to withstand the mileage.”

Skipping your strength sessions won’t just hit your performance, it could also lead to injury, so it’s well worth doing.

“The areas you need to focus on are the legs and core,” says Kerry.

“You need to be using light weights or bodyweight exercises and doing high repetitions. Three sets of 15 repetitions is a good base level to start at, with a weight heavy enough to make the last two reps difficult.”

RECOMMENDED: Strength Training For Runners

Out And Backs

These are a great way to mix up your training. You simply run in one direction for a certain length of time, then turn and aim to cover the distance back quicker than you did on the way out. Doing out and backs gives you an excellent workout and has the added benefit of teaching you how to start your runs slowly and building up speed, rather than flying out of the blocks and finishing at a snail’s pace.

“I find these are a nice way of building pace and they also promote slower starts, which people struggle to do on race days,” says Kerry.

Long Run

It might surprise and dishearten you to hear that training for a 10K PB involves running distances of further than 10K, but it all adds to building your endurance for faster, shorter efforts.

“Long runs are vital in your plan and key to racing well in long distance races from 5K to the marathon,” says Kerry.

“At first, concentrate on increasing the time you spend on your feet rather than worrying about distance. Start by heading out for at least an hour and run at 65% of MHR (conversational pace). Gradually build to 75% of MHR as you start to practise periods of marathon pace running.

“These runs improve your muscular endurance and condition your body to burn fat as its primary fuel source. They also prepare you physically and mentally for the task ahead.”

Cross-Training

Running can be tough on the body, so it’s worth adding some other, lower-impact sports to your training. Furthermore, once you start PB-seeking, you also need to work on conditioning your whole body, not just the legs.

RECOMMENDED: HIIT Conditioning Workout For Runners

“As a beginner it is important that your training is balanced with some low-impact activities such as swimming, cycling, rowing and aerobics,” says Kerry, “otherwise you are more likely to pick up an annoying injury that will set back your training.

“More experienced runners should also add cross-training to their regime. Endurance running requires whole body conditioning. To achieve this you should aim to work a variety of muscle groups and not just your legs.

“Remember, though, that you are a runner, so just be careful not to make the cross-training – whether it is lifting weights, using an elliptical trainer or practising Pilates – so intense that you are left too tired for your running.”

Fartlek

“This is a Swedish term that literally means ‘speed play’. It involves bursts of effort over a variety of distances with a variable recovery,” says Kerry.

“Originally the length of effort was based on the terrain, for example, pushing harder every time you came to a climb, no matter how long it was. But you can adapt it for your needs.”

Race Pace

If you’re shooting for a 10K PB, you should already have a time in mind you think you might be capable of running based on your past races. When you see race pace marked in the plan, run at the per-kilometre speed you hope to achieve on the day. Even over shorter distances than 10K, running at race pace will help get you used to sustaining that speed.

Long Hills

Long hills is a term that will rightly terrify all regular runners, but grinding up the gradient is worth the effort.

“Hill running develops strength in your muscles and tendons without putting them under the type of stress they are exposed to during faster running,” says Kerry.

“Run up a 5-10% gradient for 45-60 seconds at a steady pace. Turn immediately at the top and run down the hill at the same effort, then turn at the bottom and repeat without any recovery until the rep time ends.

“Like a tempo or threshold run, a hill session is time to concentrate. You should be working at about 80-85% of MHR and be able to utter just a word or two.”

Warm Up And Warm Down

It’s also important to warm up and warm down before and after every running session to ensure you train at your highest level and avoid injury. Use our guide on what to do pre and post-run to stay in tip-top shape.

RECOMMENDED: How To Warm Up For A Run And Cool Down Afterwards

12-Week 10K Training Plan For A Personal Best

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

This beginner’s training plan was put together by leading race organiser Great Run’s athlete in residence, Jonny Mellor.

What does “beginner” mean?

Mellor classifies a beginner as a new runner with little or no background in the sport and can run continuously for one mile (1.6km). They will be looking at completing a 5K or 10K with a combination of running and walking on event day.

RECOMMENDED: 8-Week Couch To 5K Training Plan

Mellor’s Training Tips for Beginners

The biggest mistake new runners make is rushing into training and not being patient. To begin with, runs should be a mixture of running and walking, then over time they should be built up gradually and progressively to keep the risk of injury low. Even with perfect form, running is a high-impact activity and a beginner needs to give their body time to adapt and adjust to the new stimulus.

To use a training plan effectively, it’s important to listen to your body. A common mistake is sticking too rigidly to a plan and not allowing for life getting in the way or feeling particularly tired. Don’t think of a missed run as a reason to give up or lose confidence – it can be a blessing in disguise, leaving you feeling refreshed and ready for your next run.

When starting out it’s easy to focus on running the same route (which is better than not running at all), but try to vary your runs over different distances, paces and terrains to improve your fitness and conditioning. Different sessions work different muscle groups and puts different stresses on the body.

You might not be able to keep up with the professionals just yet, but you can emulate an elite athlete. Make a conscious effort to eat healthily, stretch frequently and get a good night’s sleep every night. Doing the little things right can make all the difference to your race day performance.

RECOMMENDED: How To Warm Up For A Run And Cool Down Afterwards

Week 1

The training plan begins gently – don’t push it at this point by forcing yourself to run for longer than you’re comfortable with.

Week 2

After one more session of walking and running, the plan moves on to running sessions. “Easy” means running at about 60-70% capacity – you should be able to hold a conversation at this pace.

Week 3

The plan settles into a routine of three runs a week for the next five weeks. Over the next three weeks you’ll add five-minute increments to your total running time, before consolidating at 55 minutes every seven days.

Week 4

Week 5

RECOMMENDED: Best Running Headphones

Week 6

Week 7

Week 8

Your training kicks up a gear, moving to four runs a week.

Week 9

After you ran for 65 minutes last week, this week only asks for 60 minutes, but introduces running at a steady pace – that means 70-80% of your capacity.

Week 10

This and next week consist of 70 minutes of easy running over four sessions.

Week 11

Week 12

The plan steps up to 95 minutes of running in weeks 12 and 13, before winding down for the final three weeks.

Week 13

Week 14

Week 15

Week 16

This beginner’s training plan was put together by leading race organiser Great Run’s athlete in residence, Jonny Mellor.

What does “beginner” mean?

Mellor classifies a beginner as a new runner with little or no background in the sport and can run continuously for one mile (1.6km). They will be looking at completing a 5K or 10K with a combination of running and walking on event day.

RECOMMENDED: 8-Week Couch To 5K Training Plan

Mellor’s Training Tips for Beginners

The biggest mistake new runners make is rushing into training and not being patient. To begin with, runs should be a mixture of running and walking, then over time they should be built up gradually and progressively to keep the risk of injury low. Even with perfect form, running is a high-impact activity and a beginner needs to give their body time to adapt and adjust to the new stimulus.

To use a training plan effectively, it’s important to listen to your body. A common mistake is sticking too rigidly to a plan and not allowing for life getting in the way or feeling particularly tired. Don’t think of a missed run as a reason to give up or lose confidence – it can be a blessing in disguise, leaving you feeling refreshed and ready for your next run.

When starting out it’s easy to focus on running the same route (which is better than not running at all), but try to vary your runs over different distances, paces and terrains to improve your fitness and conditioning. Different sessions work different muscle groups and puts different stresses on the body.

You might not be able to keep up with the professionals just yet, but you can emulate an elite athlete. Make a conscious effort to eat healthily, stretch frequently and get a good night’s sleep every night. Doing the little things right can make all the difference to your race day performance.

RECOMMENDED: How To Warm Up For A Run And Cool Down Afterwards

Week 1

The training plan starts with two identical weeks of three runs, with the longest scheduled for Sunday. “Easy” means running at about 60-70% capacity – you should be able to hold a conversation at this pace.

Week 2

Week 3

This week the training plan moves from three runs a week to four, moving Friday’s run to Thursday and adding the shortest run of the week to Saturday. This is the schedule you’ll work to until race day, with an extra five minutes added to the Sunday run until week nine.

Week 4

Week 5

This week’s plan introduces running at a steady pace – that means 70-80% of your capacity.

RECOMMENDED: Common Running Injuries and How to Fix Them

Week 6

Week 7

Week 8 

Week 9

Week 10

Can you think of anyone better to help you through your first gruelling 10K running race than Mo Farah CBE? Nope, neither can we.

You might’ve seen him take double gold at the Rio Olympics during the summer. You probably held back the tears as he did the very same thing at London 2012. You may be aware of his European records for 1500m, 10000m, half marathon and two-mile races. You should almost certainly know that he’s the most decorated athlete in British athletics history.

RECOMMENDED: Mo Farah Interview

So when Mo offers you a couple of pointers for how to make it through a 10K race alive, we’re sure going to listen.

Here, the hero himself does just that. He touches on the importance of really nailing your night-before meal (and here’s more advice on what to eat before a race), wearing the right running gear and training correctly (try this 10K training plan on for size). So hit play. It might just be the most important prep you do.

Mo Farah’s Top 10K Tips

1. Don’t wear new shoes for the race
2. Eat well the night before
3. Keep hydrated during the race
4. Pace yourself so you can finish strong
5. Don’t wear loads of layers
6. Make the most of the moment and enjoy it
7. Warm-up so you don’t pull a muscle while running
8. Cool down after the race
9. Increase your training slowly
10. Run like Forrest Gump

RECOMMENDED: Running Events In The UK

Mo Farah: No Easy Mile is available on DVD and digital download now. Buy on amazon.co.uk.

The Data: (This Will Vary From Runner To Runner)

Time it takes to walk: 2h 10 min 
Time it takes to run: 45 min 
Calories burned: 800
Steps: 12,500

The Route

Click to open the route on Strava

1: 50 Berkeley Square: W1J 5BA

This is regarded as “the most haunted house in London” so it’s the only place to start. One story is the tale of a maid who, in 1879, was heard shrieking from a room, only to be discovered lying on the ground, pleading: “Don’t let it touch me.” What was “it” exactly? We’ll never know: she died in an asylum the next day. Perhaps that shiver down your spine will keep you cool for the next 10km.

2: The Langham Hotel: W1B 1JA

Best-known as the voice of the BBC’s Final Score, the late James Alexander-Gordon revealed that he’d had a ghostly experience at the Langham. Alexander-Gordon claimed that, in 1973, he woke one morning to see a ball of light, which transformed into a man with no legs. With this in mind, just jog past the Langham and avoid checking into Room 333, where Alexander-Gordon slept. And if you hear screaming, it’s just someone in reception finding out that a night costs £300.

3: Red Lion Square: WC1R

This square in Holborn is said to be haunted by Oliver Cromwell, John Bradshaw and Henry Ireton, who did for Charles I. In 1661, King Charles II had their bodies exhumed and stored at Red Lion Square, before their corpses were beheaded. Their ghosts apparently roam the square.

4: The Old Bailey: EC4M 7HS

If you hear a barking sound as you hurtle past the Old Bailey, you might want to increase your pace a touch. That’s because it could be the Black Dog of Newgate – a former prisoner who took the form of a sinister canine after his death. In 1596, afflicted by famine, the prisoner’s cell-mates apparently ate him alive, which is why he took vengeance… by turning into a dog. Yeah, take that, murderers. “Woof! Woof!”

5: The Viaduct Tavern: EC1A 7AA

This pub opposite the Old Bailey looks fairly typical, but its cellar once held prisoners awaiting trial. In 1999, two electricians were rolling up a carpet in an upstairs room when one got a tap on the shoulder. He turned, but his colleague was on the other side of the room. Later, the rolled carpet floated, then crashed to the floor. It’s a great excuse for noisy workmen everywhere.

6: Charterhouse Square: EC1M

You may think that including the whole of Charterhouse Square is a bit vague, but this is with good reason. That’s because the entire area was a dumping ground for victims of the Plague, who now haunt the square. Yes, in 1348, around 35,000 bodies were buried here. Puts your slight cramp in perspective.

7: The Ten Bells: E1 6LY

Jack the Ripper is sometimes portrayed as a historical novelty. But let’s be clear: he was a horrific psychopath. He would stalk doorways, waiting for his victims, including Annie Chapman. It’s Chapman’s ghost that’s said to haunt the Ten Bells, with staff and customers claiming to have seen paranormal activity. “Hey – did you finish my pint?” “Erm… must have been Annie Chapman.”

8: The Tower of London: EC3N 4AB

The most famous Tower ghost is James I’s cousin, Arabella Stuart. According to legend, her ghost has been spotted in the Queen’s House. There’s also the White Lady, who stands at windows, and Anne Boleyn, who’s said to roam the corridors (headless, obviously). The infamous two young princes, Edward and Richard, whose skeletons were found under the staircase in the White Tower have been seen in the castle rooms. What a fittingly horrifying way to end any run.

Coach men Nick (above left) and Marc crossed the finish line at 39 mins 46 secs and 1hr 2 mins 31 secs respectively

There are no shortage of 10km running events in London, so it takes something quite special for a race to stand out. It’s fair to say that the Great Newham London Run, with its finish line in the Olympic Stadium, has nailed that requirement. Coach was so taken with the idea of sprinting/stumbling home down the same straight the likes of Usain Bolt and Mo Farah made their own at the Olympics in 2012 that we sent two of the team along to join 15,000 others at the Great Newham event.

Even on an uncharacteristically hot day in east London, the Great Newham London Run was an excellent event for all kinds of people, ranging from club runners and PB seekers to those just aiming to get round the course. Not all 10km races use pacesetters, so the event’s Duracell Bunny pacers, which set a standard for a range of times from 45 minutes and up, were a welcome motivational boost whatever your aim, even if it was disappointing that they weren’t in full rabbit costumes.

The gently undulating course took in all of the highlights of the Olympic Park, starting in the shadow of the ArcelorMittal Orbit sculpture, winding round all the main venues from London 2012 before finishing in the stadium itself. The Olympic finish is undoubtedly the highlight of the event, and not only because you get to stop running. With memories of London 2012 flooding your system, the urge to whip out a Mobot might become insatiable.

Entries for the Great Newham London Run 2017 are already open, so if you feel inspired to attempt 10km in the Olympic Park yourself, you can sign up now for an early bird price to ensure you don’t miss out. July 2, 2017, £25.60, greatrun.org

RECOMMENDED: 10K Training Plan

If you fancy something a little sooner and a tad longer, the 10-mile Great South Run takes place in Portsmouth in October. There’s no Olympic stadium to finish in, but you will take in HMS Victory and the Spinnaker Tower en route. October 23, £41, greatrun.org

What do you do to prepare for a 10K run?

In the months before the race I would run a certain mileage a week and then I would do some more race specific stuff like kilometre intervals, kilometres on track and on road, fast, short, recovery to get some speed in my legs for the upcoming race.

RECOMMENDED: 10K Training Plans For Everyone

Do you do anything in the gym in preparation for race day?

Conditioning is always good and being flexible is very important for a long-distance runner. I mainly just keep on top of my sports massage.     

What is a typical diet for a 10K runner?

A long-distance runner would probably be eating more carbs than the average person should be eating. Carbs like fruits, vegetables and pasta are a very good source for the carbs that you need and you would also need a high amount of protein to replenish the muscles that are damaged during exercise. Recovery drinks are also very good for post-workout healing and for rest days as well. This diet will definitely get you geared up towards the race.

What is the most important ability to have in a 10K race – strength, speed or stamina?   

I would say that stamina is more important because of the fact you’re running 6.24miles, it’s longer than the average person would run.

Top 10 Tips for a 10K Runner

1. Invest in a good pair of running trainers. Asics are the best around.
2. Get some comfortable, breathable kit. If you feel good when you train then you train good. 
3. Stick to your training routine. It sound simple, but people always like to skip days here and there. You wouldn’t walk into a maths test without revising. 
4. Don’t try and run before you can crawl. Gradually build up (progression). Listen to your body – take a day off if you have to.
5. Don’t be too hard on yourself. Don’t compare yourself to top long-distance runners and be realistic.
6. Try and do at least one speed session every week. Try and run at a faster speed that you can maintain during key parts of the race.
7. Over-distance training is vital. Try and run at least seven miles once-a-week because it gives you a psychological edge going into the race because you would have exceeded the race mileage six or seven times. It will make the 10k easier because it will be a smaller distance.
8. Eat at least two hours before the race. Don’t eat anything too heavy and don’t eat anything you have never eaten before. Eat something that is quite high in carbs like porridge or toast. Don’t drink too much water – one litre before the race is more than enough.
9. Get as much sleep as you can leading up to the race. People get nervous the night before so it is good to get those extra hours during the week.
10. Always go in with a target. If you target 60 minutes then you need to target six minutes per kilometre.