This resource gives you a structured, science-backed approach to running, ensuring that each session serves a purpose. Instead of running at the same effort every time, we’ll guide you through a mix of intensities to build a complete foundation over 8 weeks. This is designed to follow on from our 5k programme.
• Session 1: Max effort—pushing to your limits.
• Session 2: Moderate to hard—just sustainable.
• Session 3: Longer, easy run—building endurance without overload.
• Session 4: This is where we take on bouts of effort at your goal race pace.
By following this system, you’ll not only run stronger and faster, but you’ll also train smarter—getting the best results from every session without unnecessary fatigue.
Let’s get started. Your strongest 10K begins here.
You'll be needing this pace calculator!