Whether you're moving up from a 5k or aiming to shave time off your PR, the 10k requires a balance of speed and endurance. A range of factors work together to help you run faster and stronger over the distance! From smarter training to more effective recovery, mastering the elements below will put you firmly on track toward your next 10k breakthrough.
Speed Work for Your 10k Training
Ultimately to run a faster 10k, you need to improve your speed endurance so you can feel more comfortable holding faster paces for longer. To do this you need to do two particular types of training sessions; Tempo and Interval sessions.
Interval Sessions
This is typically where you run faster than you can run continuously for (around an 80-90% effort) for a short amount of time (an interval), with true rest periods (walking!) in between.
This forces your body to adapt to running at these faster speeds and builds speed endurance which is vital for the 10k.
Session Example: Broken Miles – run at your target 10k pace for 1.2km and take a 120s walking rest, then run 400m slightly quicker than your target 10k pace and have a 60s rest. Repeat this 2-4 times.
Tempo Sessions
As well as running faster for short periods of time, you should aim to build up your tolerance for running at faster speeds for longer. This is where tempo sessions come in.
Here you'll run at slightly faster speeds, but for longer. Tempo runs are continuous efforts that don't involve set rest periods, typically holding a 70-80% effort level throughout.
Tempo runs can be at one set pace, or they can involve starting at a steady pace and gradually becoming quicker as the run progresses. This is known as a progressive tempo run.
Long Runs for Your 10k Training
The 10k requires a balance of speed and endurance, so adding a weekly long run to your training will make a huge difference. Building endurance ultimately comes down to consistency.
The distance of your long runs will depend on your running experience, but you should aim to gradually increase the distance of your long runs each week until your 10k goal is in sight. Your Runna plan will set the optimal distance for your long runs and help you build endurance sustainably.
What weekly mileage should you aim for when training for a faster 10k?
Your weekly mileage is another important area to consider while aiming to improve your 10k performance and will be different for everyone depending on your running experience. Runna’s 10k plans are personalised to your own fitness level and running experience, with tailored mileage set to support sustainable 10k progress. Here's what to keep in mind:
Start with a mileage (and number of runs) that your body tolerates well: First of all, you should start with a mileage that you know your body can tolerate; do not jump in all-guns-blazing! Start with a volume that works for YOU; this is key to reduce your risk of injury. Also, look to avoid jumping up significantly in the number of runs per week than you are used to.
Increase your mileage by no more than 10%: As you build up your mileage over time, you should look to never exceed a weekly increase of more than 10%. For example, if you can comfortably run 40km per week, next week run no more than 44km.
Add deload weeks: While you should look to increase your mileage over time, you should also add in deload weeks. A deload week is where you'll drop your weekly mileage every 3-5 weeks to allow your body to recover from, and adapt to, all of your recent training. This will reduce your injury risk and help you feel both physically and mentally fresher moving forwards.
Find out more about deload weeks here:
Cross training
Incorporating cross training within your running plans will not only help you to optimise your training, but can also reduce your injury risk. For runners, cross training options can include cycling, elliptical, rowing or swimming, but we would advise you do what you enjoy the most. It will add variety to your routine when you are running fit and healthy, but it will also make it a lot easier to adapt if you are injured.
Recovery
To help your body adapt to your training and also recover properly to avoid injuries, there are some essential factors to prioritise. Firstly, sleep; aim for a consistent 8 hours of sleep every night. Secondly, whether it's pilates, yoga or simply stretching, you should look do to at least some mobility work each week.
Other ways to optimise your recovery include using at-home massage tools like a massage gun or foam roller. Listen to your body throughout your training and be prepared to take an extra day of rest or move the sessions around within your week if you find that you need a little extra recovery.
Nutrition
To train for your best 10k, you'll need to make sure you're fueling your recovery and making health-conscious nutrition choices. To help optimise your recovery, look to keep your protein high, take on plenty of carbs before your longer sessions and if you're looking to really push the pace or distance, don't be afraid to experiment with caffeine too.
Running Shoes for a 10k
Your running shoes are going to be a big part of your training and investing in a good pair will help protect your body from the impact with the ground. We recommend going to a shoe shop that specialises in running shoes and has a treadmill in-store so that you can test a few different pairs.
Accountability
One of the hardest parts of training is being consistent and holding yourself accountable.
Try to start off by developing a routine around your running and get used to getting out that door three, four or more times per week.
You can even look to put your running sessions in your calendar/diary to help integrate them into your day-to-day. We'd also suggest tracking your progress as you go and using this as a tool to look back on how far you've come and motivate yourself to lace up for those harder sessions.
Look to make your training social, from telling your close friends your goals, to joining a community of runners either online or in your local area, to organising to run with people that you know.
The best way to hold yourself accountable is by signing up to a 10k event. 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).
Find your 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.
Pacing
On the day, Runna provides you with pacing cues to help keep you on track, all the way to the finish line. You can use the pacing chart to work out your target time. Check out our in-depth pacing guide below for some top tips.
Follow a Plan!
The best thing you can do to level up your running is follow a plan! A good plan will take care of everything that we've mentioned in this article, from setting out all of the sessions for you, automatically adjusting your mileage, incorporating deloads, and balancing the right types of running for your ability. A plan keeps you accountable and consistent, all you need to do is show up and run!
Whether you have signed up for an upcoming 10k, or are just hoping to build a good base level of fitness, one of our plans may be for you. To check out our personalised training plans, join Runna today and get your first week free!
What’s Next?
Firstly, take a break to let your body recover, you deserve it. Completing a 10k is a major running milestone.
Here are our favorite next steps to keep your running journey moving forward after your 10k:
Try going longer: Completing a 10k you a great aerobic endurance base. The journey to a half marathon will feel even easier after your 10k training.
Try going faster: Loyal to the 10k? Stick to what you know and become stronger whilst doing it. You could try one of our Run Faster plans to boost your speed and aim for a new PB.
Try the trails: If you’re up for an adventure, give trail running a go. Trail running is great for building strength, and it’s less about chasing times and more about enjoying the experience.
Whatever your running goal, Runna has a plan to help keep you motivated and support you every step of the way.