If you’re aiming to run your first 10k, you’re in the right place. Whether it’s the next step up from your first 5k or your first big running goal, the 10k is a brilliant challenge.
It strikes the perfect balance between endurance and speed, being long enough to really test your stamina, but short enough if you'd like to try and push the pace.
Here's everything you'll need to know to start your 10k journey.
What Do I Need For My First 10k?
Your Phone or Running Watch of Choice
Progress feels even better when you can see it. Track your runs on the Runna app and watch the 10k goal get closer each week.
If you’re using a smart watch, all Runna’s plans sync automatically to your device of choice whether it’s an Apple Watch, Coros, Garmin, Suunto, or Fitbit.
A Running Belt or Phone Holder
If you’re using your phone, a running belt will keep your keys and phone secure and your hands free so you can focus on your running.
Some Comfortable Running Kit
Dress for comfort and confidence. Feeling good in your gear gives you that extra motivational push. Here are the most important items to include in your kit collection:
Running Top or Vest: It’s worth investing in a breathable running top or vest that will feel more comfortable than a standard cotton top. If you’re running in warm weather, choosing sweat-wicking, lightweight kit is essential.
Running Quarter Zip: If you’re running in cooler weather, a running quarter zip will help keep you warm, but will also be more breathable once you start warming up.
Running Shorts or Leggings: Running shorts and leggings are specifically designed for free range of motion. Upgrade your standard shorts for breathable running-specific shorts and prepare to breeze through your runs.
Running Socks: You can use ordinary socks, but running socks are specifically designed to provide extra support for vulnerable areas, such as around the achilles and heel. They also provide extra grip inside your shoes which helps keep your feet nice and stable.
Sports Bra: We would definitely recommended purchasing a well-fitting, comfortable sports bra to offer support whilst running.
An Everyday Running Shoe
Completely new to the world of running shoes? We’ve got you covered. For your first 10k, you'll need a well-cushioned shoe that can handle longer runs comfortably, but still feels light and versatile enough for when you want to pick up the pace.
We recommend purchasing your running shoes from a trusted running shop that will be able to professionally fit your shoes, letting you try them out running on a treadmill. Here are some of the Runna team's top picks for 10k training:
The Best Running Shoes for Your First 10k
Nike Vomero
If you prioritise comfort when choosing a running shoe, the Nike Vomero will be a great option for your 10k training.
Your runs will feel smooth, supported and plush, thanks to the excellent cushioning. It’s perfect for building your 10k endurance while keeping impact on your joints to a minimum.
Hoka Mach
If you’re looking for a versatile running shoe that feels comfortable for longer runs, but also light and responsive if you're trying out some quicker paces, the Hoka Mach is a top choice.
Your runs will feel light, smooth and energetic. You’ll get a responsive, bouncy feeling that helps you find your rhythm, perfect for both steady miles and quicker efforts.
New Balance Fuel Cell Rebel
The New Balance Fuel Cell Rebel is a top pick amongst the Runna team. It provides the perfect balance between cushioning and responsiveness and can adapt from a steady long run to some short speedier efforts effortlessly.
Your runs will feel springy and balanced, with enough soft cushioning to protect you from impact and a bouncy, responsive feel that helps propel you forward.
Extra Nice-to-Haves
Foam Roller or Massage Gun: Using an at-home massage tool helps to speed up recovery by easing muscle soreness. The good news is foam rollers are only around $15. Try Runna’s super easy foam rolling routine and your legs will feel much fresher the day after running! Massage guns vary in price, starting at around $30.
Vaseline or Anti-Chafe Balm: If your skin chafes easily, applying Vaseline, moisturiser or an anti-chafe balm will help reduce friction.
Entry to a 10k Event
Once you've got the kit and shoes you need to start training, the ultimate way to stay accountable to your 10k goal is to sign up to an event! The idea of entering a 10k event might feel daunting, but it provides a huge motivational boost and is the final piece that will turn your goal into a reality.
Find your perfect first 10k event using Races by Runna, where you can filter your search by location, date, temperature, elevation (and more) to find an experience that suits you.
As soon as you've signed up, your training becomes more than just running – it’s a countdown to something big. Race day brings excitement and a finish‑line high like no other (as well as a medal and t-shirt).
To help you cross the finish line of your chosen 10k, you'll need a good training plan. We've got you covered...
10k Training Plans
Stay on track with running sessions personalised for your starting ability, that are built around your schedule. Runna's 10k plans take the guesswork out of your training by crafting the perfect balance of sessions to build your 10k endurance and speed. All you have to focus on is getting out of the door.
No matter your starting level, Runna will create a personalised training plan that will keep you motivated and get you ready to reach the 10k milestone feeling confident.
Types of 10k Training Sessions
If you don’t know where to begin with your training, starting a 10k plan takes the guesswork out and craft sessions tailored to your exact running ability and goals.
Here’s a quick breakdown of the main types of running you’ll see in a balanced plan.
Easy Running
This is your foundation. Easy runs are gentle, conversational-paced efforts that build your aerobic base. Keep them steady – these are about time on your feet, not speed.
How it should feel: You can chat whilst breathing fairly comfortably.
Why it matters: Builds endurance and strengthens muscles sustainably.
Longer Running
Don’t worry, building up for a 10k doesn’t mean huge jumps in distance immediately. Start by adding just 5-10 minutes to your usual comfortable distance, and aim to go slightly beyond your comfort zone each week. Small, steady progress leads to big results!
How it should feel: A controlled and comfortable effort that you can sustain for a little longer than usual.
Why it matters: Teaches your body (and mind) that you can keep going, so 10k won’t feel daunting for long.
Faster Running
Depending on what level you are starting your 10k journey from, faster running is something you can try once you feel comfortable with your base fitness. The good news is that it doesn’t mean sprinting flat-out, but it’s a great way to add variety to your running routine and build speed endurance which is key for the 10k.
You can start by trying some interval sessions where you run at a faster speed than your usual pace for short period of time, followed by a walking rest in between efforts.
How it should feel: You’re working harder, but only for short intervals of time, with recovery breaks to let you reset.
Why it matters: Adds variety and makes you stronger whilst building confidence that running feels fun at different paces.
To learn more about the different types of running sessions and recovery techniques you should include in your 10k training, check out our ultimate 10k training guide!
We dive into how you can nail the training basics in this Runna TV episode!
Treadmill Running
Running on a treadmill at home or in the gym offers simplicity and accessibility for new runners. It also has a reduced impact on your joints, compared to running on harder surfaces like tarmac. Runna's record on treadmill feature easily allows you to track treadmill runs.
The Mindset to Make it Happen
It takes consistency and dedication to get to the finish line of your first 10k. Staying accountable is a challenge, but remember why you started and let your reason power your progress.
How to Stay Motivated During 10k Training
Join a Running Community
Staying motivated is so much easier when you’re not doing it alone. For your 10k training, try joining a local parkrun, a free, weekly 5k event that’s perfect for practising pacing and consistency. Add a gentle warm-up and cool-down jog before and after to build your endurance with some extra easy miles. You’ll not only boost your fitness but also find a friendly community ready to cheer you on every step of the way.
You can also connect with other runners through the Runna app, where people share tips, gear advice and motivation to keep you going.
For something more local, search for nearby run clubs on Strava, social media, or even ask in your local running shop.
Share Goals with Friends and Family
Telling your friends and family about your 10k goal helps keep you accountable and gives you a support network to cheer you on.
Plus, you might even inspire them to start their own running journey.
Nutrition Tips for Your First 10k
1. Have a Protein and Carb Snack 30 Mins Post-Run
This ‘refuel window’ is when your body is most receptive to absorbing fuel.
Carbs restock energy stores and protein rebuilds muscles.
2. Keep on Top of Your Hydration
Aim to stay consistently hydrated throughout the day with 2-3 liters of water.
Running dehydrated can lead to increased muscle cramping and longer recovery times in between training sessions.
3. Understand Your Body’s Running Clock
Timing matters, and is different for everyone, so experiment with when you eat to work out what feels best for you.
This could be a full meal 2-3 hours before a run, or a light carb snack 30-60 minutes before.
How to Pace Your First 10k
Committing to your first 10k is something to be proud of. We’re here to guide you through the pacing so you can feel your strongest from start to finish.
On the day, Runna provides you with pacing cues to help keep you on track, all the way to the finish line.
Completing your first 10k is a major running milestone. Runna makes your 10k training easy, effective and enjoyable so you can get to the finish line feeling confident.