10K training programs
Programs to get you to — or faster at — 10K.
- 10KModerate
80/20 Training
A shift in focus towards easier runs, with only occasional speed work.
- 10KHard
advanced 10k
a tough program with tempo and speedwork
- 10KModerate
Advanced programme
by BUPA
This program is for you if you consider yourself to be an advanced runner. You will have already completed 10km (6 miles) races before, perhaps following the Bupa beginner and intermediate training programmes.
- 10KEasy
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initial testedit
- 10KModerate
Based on 10 km 50 min
Based on 10 km 50 min
- 10KModerate
Based on Kelowna 10K
Based on Kelowna 10K
- 10KModerate
Based on Torch Run
Based on Torch Run
- 10KEasy
Based primer 10
Based on super 10
- 10KEasy
Beginner programme
by BUPA
This program is for you if you’re new to running and would like to train for a 10km (6 mile) run. To make the most of this programme, you should be able to run / walk 5km (3 miles) in less than 40 minutes, and you may have already completed the beginner 5km programme.
- 10KHard
Ben’s Training Plan 2025
Build for Klondike Ultra 10km
- 10KEasy
Galloway Run/Walk 10K
based on Galloway's run/walk method
- 10KEasy
Intermediate programme
by BUPA
This program is for you if you have already done a race of 10km (6 miles) or longer and would like to improve your time. It uses long runs so you can be confident you’ll be able to cover the distance, and tempo and speed work to increase your pace.