10K Training Plan

Training is only part of the equation - what you eat has a big impact on how you feel and perform. Fueling well helps you recover faster, train consistently, and show up on race day ready to go.

• Keep protein high to support muscle repair.
• Eat extra carbs before tougher runs or workouts.
• Try caffeine in training if you want an extra boost in speed or focus.

Focus on complex carbs like oats, quinoa, whole grains, sweet potatoes, fruit, and vegetables for steady energy. Avoid relying on lots of sugar, which can lead to spikes and crashes. And remember: the harder or longer your training, the more fuel your body needs - so adjust intake to match intensity and mileage.

‍Race day nutrition
On race morning, keep things simple and familiar.

• Eat a carb-rich meal 2–3 hours before your start time.
• Limit protein, fat, and fiber in this meal to avoid sluggish digestion.
• Stick with foods you’ve already practiced with in training - no surprises on the day.

Tip: For many runners, a light carb snack closer to the race can also help, but only if it’s something tested during training.

Adding cross-training and strength training to your 10k running plan helps you achieve two things: reduce injury risk and improve your performance.

‍Cross-training is any activity that builds fitness without the same impact as running. Cycling, swimming, rowing, or using the elliptical are all great options. These workouts keep your aerobic engine strong while reducing stress on your legs. They’re also a useful way to stay active if you’re carrying a niggle, or if you want to add variety to your week. Choosing something you enjoy makes it easier to stay consistent.

‍Strength training is one of the most effective ways to improve both performance and injury resistance. Building muscle strength improves running economy by 8–12%, which means you can run faster with less effort. Stronger muscles also handle impact better, reducing the risk of injury. Focus on calves, quads, glutes, hamstrings, and core.

Even 1–2 short strength sessions per week can make a big difference. With Runna, you can add a personalized strength plan to your program, tailored to your schedule, equipment, and current level.

A smart pacing strategy is key to running your best 10k. Too fast early and you’ll fade, too cautious and you’ll leave time on the table.

• Set your goal: Base it on your recent times. For example, if you want to run 50 minutes, you’ll need an average pace of 5:00/km, with a range of 4:57–5:03/km for flexibility.
• First 3k: Start slightly slower than goal pace - about 5s/km. Expect adrenaline to make the first km feel quick, but dial it back to save energy.
• 4–7k: Lock into goal pace and stay consistent. Keep your breathing controlled and avoid surging, which wastes energy.
• Final 3k: Pick up the effort if you can. Push from 7k, and in the final kilometer, give it everything you’ve got.

Remember: For a PB attempt, aim for a flat, fast course. Adjust pacing if your race is hilly or on trails.

Your running form is important for a few reasons. Running efficiently will:

• Protect your body from impact with the ground, even at faster speeds.
• Reduce the energy cost of running so you can maintain pace for longer.
• Lower your risk of injury, especially when training with speed sessions.

Running form matters at every distance, but in a 10k it’s the difference between holding pace or fading late.

• Run tall with relaxed shoulders.
• Keep strides short, quick, and light.
• Drive arms back to create forward momentum.
• Stay relaxed through your face, hands, and jaw.

Work on form during training so it feels natural by race day. Focus especially on the later kilometers of long runs or workouts, when holding good posture matters most.

Form is something you’ve developed over a lifetime, so changes might feel strange at first. Be patient and focus on small improvements.

Training only works if your body has time to adapt. Recovery keeps you consistent and injury-free over the full training block.

Here are the key things to focus on:

• Sleep: Aim for 7-9 hours each night. Quality sleep is when your body repairs, adapts, and gets stronger.
• Mobility work: Add yoga, pilates, or stretching into your week to improve flexibility and reduce stiffness from speed sessions.
• Massage and tools: Use a foam roller, massage gun, or occasional sports massage to ease tight muscles and boost recovery.
• Nutrition and hydration: Refuel after runs with carbs and protein to replenish glycogen and repair muscles. Stay hydrated throughout the day to support energy levels and recovery.
• Active recovery: Easy movement - like walking, cycling, or swimming - improves blood flow and loosens sore muscles without adding more fatigue.
• Flexibility: Listen to your body. If you feel unusually tired or sore, take an extra rest day or swap a workout. One missed run won’t stop your progress, but pushing through fatigue could set you back.

After your 10k race, you’ll usually recover quickly, but still take a few easy days before resuming harder training.

The gear you use in training and on race day plays a big role in both comfort and performance. Here’s what to think about when preparing for your 10k:

• Shoes: Invest in a pair that matches your running style and stride. For 10ks, some runners prefer lightweight “racing shoes” to maximize speed, while others stick with their everyday trainers for comfort. Try both in training to see what feels best.
• Clothing: Choose technical fabrics (polyester or nylon blends) that wick sweat and reduce chafing.
• Running watch or GPS tracker: Tracking pace and distance is crucial in 10k training. A GPS watch or phone app will help you stay consistent. Runna integrates with Garmin, Apple Watch, Coros, and Strava so your training and progress sync automatically.
• Accessories: For shorter runs, you may not need much, but a lightweight belt or armband can help carry essentials like keys or your phone.
• Sun protection: A high-SPF sunscreen is worth using even on cloudy days, since you’ll often be racing in the morning or midday sun.

Golden rule: practice with all your kit in training. Don’t try new shoes, clothing, or gadgets on race day.