How to Run a 10KM in 8 Weeks

The 10km is the most popular competitive running distance of them all. If you’ve accepted the challenge and conquered your first 5km, then the 10km is a natural and achievable progression. Doubling your distance, however, is a real challenge that will require that you take your training to the next level. Let’s find out how to prepare for and successfully complete your first 10km.

Build Up Progressively
8 weeks is a reasonable amount of time to progress from a 5km to a 10km. That will allow you to increase your training times progressively rather than making an abrupt increase. Every week, we suggest increasing your running distance by 1km per week.

Vary Your Pace
To successfully complete a 10km, you need to have a variety of running paces in your toolbox. You will need to run with seed, endurance and you’ll probably want to finish it with a sprint to the finish line. Build these different paces into your training runs. Work out what your goal pace is to achieve your target time, then spend about 70 percent of your training time running at that pace. For the other 30 percent, interchange between running faster and slower than your goal time pace.

Add in Strength Training
Combining strength training with your running training will make you a better 10km runner. You will improve your running biomechanics, functionality and lower body endurance and strength while also reducing your chance of injury. Concentrate on working the muscle of your core, (including the abdominals, glutes, lower), quads (leg extensions, squats, lunges) and calves (leg press calf raise).

Finish your gym session with some plyometrics. This is the jump type training that builds explosive power. Perform box jumps, squat jumps (bodyweight) and lunge jumps (bodyweight) for 5 reps each. 

Your 8 Week Training Plan
This 8 week training plan involves training 3 times per week. On two of your off days, perform your strength and plyometric training.