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10km Running Training Plans

Our 10km training plans cater for runners at various levels, whether you are a complete beginner or lead runner, we have a plan for you! Training plans are designed to peak you for your upcoming event and improve your overall running fitness.  Also see our half and full marathon training plans.


 

10km Running plan BEGINNER (4 weeks)

This is a 4 week program for someone who is currently doing very little running and would like that last bit of preparation before running a 10km.
The program will start off with very little walking and mostly running; it is required that you can run a minimum of 20-25 minutes.
This program is also suited to those who wish to do cross-training through running.

There are 4 training sessions per week
Sessions vary in duration from 15 minutes to 1.5 hours. Longer running sessions occur later in the program.

4 Weeks
4 Sessions/Week
2-3 Hours/Week
R 0.00 Price

 

 

10km Running plan INTERMEDIATE (4 weeks)

This is a 4 week program for someone who is currently doing some short duration/ distance running and would like to do final preparation before running a 10km at the end of the program within a reasonable time.
It is required that you can run a minimum of 30 minutes without walking to begin this program, and have engaged in at least 2-3 running sessions (around 30-40 min in duration) per week for the past 4 weeks.

There are 4 training sessions per week
Sessions vary in duration from 20 minutes to 1.5 hours.

4 Weeks
4 Sessions/Week
3-4 Hours/Week
R 0.00 Price

 

 

10km Running plan ADVANCED (4 weeks)

This is a 4 week program for someone who is currently doing running and would like run a 10km at a competitive pace and needs that last bit of preparation
It is required that you can run a minimum of 45 minutes without walking to begin this program, and have engaged in at least 2-3 running sessions (around 45min- 1hr in duration) per week for the past 4 weeks.

There are 4 training sessions per week
Sessions vary in duration from 45 minutes to 2 hours.

4 Weeks
4 Sessions/Week
4-5 Hours/Week
R 0.00 Price

 

 

10km Running plan STARTER (8 weeks)

This is a 8 week program for someone who is currently not doing any running and would like to build up towards running a 10km at the end of the program.
The program will start off with walking and jogging; a minimum requirement to running duration is not necessary.
This program is also suited to those who wish to do cross-training through running.

There are 4 training sessions per week
Sessions vary in duration from 15 minutes to 1.5 hours. Longer running sessions occur later in the program.

8 Weeks
4 Sessions/Week
1-3 Hours/Week
R 0.00 Price

 

 

10km Running plan BEGINNER (8 weeks)

This is a 8 week program for someone who is currently doing very little running and would like to build up towards running a 10km at the end of the program.
The program will start off with some walking and jogging; it is required that you can run a minimum of 15 minutes.
This program is also suited to those who wish to do cross-training through running.

There are 4 training sessions per week
Sessions vary in duration from 15 minutes to 1.5 hours. Longer running sessions occur later in the program.

8 Weeks
4 Sessions/Week
1-3 Hours/Week
R 0.00 Price

 

 

10km Running plan INTERMEDIATE (8 weeks)

This is a 8 week program for someone who is currently doing some short duration/ distance running and would like to build up towards running a 10km at the end of the program within a reasonable time.
It is required that you can run a minimum of 30 minutes without walking to begin this program, and have engaged in at least 2-3 running sessions (around 30-40 min in duration) per week for the past 4 weeks.

There are 4 training sessions per week
Sessions vary in duration from 20 minutes to 1.5 hours.

8 Weeks
4 Sessions/Week
3-4 Hours/Week
R 0.00 Price

 

 

10km Running plan ADVANCED (8 weeks)

This is a 8 week program for someone who is currently doing running and would like to build up towards running a 10km at the end of the program at a competitive pace.
It is required that you can run a minimum of 45 minutes without walking to begin this program, and have engaged in at least 2-3 running sessions (around 45min- 1hr in duration) per week for the past 4 weeks.

There are 4 training sessions per week
Sessions vary in duration from 30 minutes to 2 hours.

8 Weeks
4 Sessions/Week
3-5 Hours/Week
R 0.00 Price

 

 

10km Running plan STARTER (12 weeks)

This is a 12 week program for someone who is currently not doing any running and would like to build up towards running a 10km at the end of the program.
The program will start off with walking and jogging; a minimum requirement to running duration is not necessary.
This program is also suited to those who wish to do cross-training through running.

There are 4 training sessions per week
Sessions vary in duration from 15 minutes to 1.5 hours. Longer running sessions occur later in the program.

12 Weeks
4 Sessions/Week
1-3 Hours/Week
R 0.00 Price

 

 

10km Running plan BEGINNER (12 weeks)

This is a 12 week program for someone who is currently doing very little running and would like to build up towards running a 10km at the end of the program.
The program will start off with some walking and jogging; it is required that you can run a minimum of 15 minutes.
This program is also suited to those who wish to do cross-training through running.

There are 4 training sessions per week
Sessions vary in duration from 15 minutes to 1.5 hours. Longer running sessions occur later in the program.

12 Weeks
4 Sessions/Week
1-3 Hours/Week
R 0.00 Price

 

 

10km Running plan INTERMEDIATE (12 weeks)

This is a 12 week program for someone who is currently doing some short duration/ distance running and would like to build up towards running a 10km at the end of the program within a reasonable time.
It is required that you can run a minimum of 30 minutes without walking to begin this program, and have engaged in at least 2-3 running sessions (around 30-40 min in duration) per week for the past 4 weeks.

There are 4 training sessions per week
Sessions vary in duration from 20 minutes to 1.5 hours.

12 Weeks
4 Sessions/Week
2-4 Hours/Week
R 0.00 Price

 

 

10km Running plan ADVANCED (12 weeks)

This is a 12 week program for someone who is currently doing running and would like to build up towards running a 10km at the end of the program at a competitive pace.
It is required that you can run a minimum of 45 minutes without walking to begin this program, and have engaged in at least 2-3 running sessions (around 45min- 1hr in duration) per week for the past 4 weeks.

There are 4 training sessions per week
Sessions vary in duration from 30 minutes to 2 hours.

12 Weeks
4 Sessions/Week
3-5 Hours/Week
R 0.00 Price