Running schedule 10 km

Are you looking for a running plan? At RunX, we have various running plans available, including a plan for 10 km. Whether you are a beginner or an experienced runner, we have a suitable plan for every level. Our owners and staff are experts in the field of running training . They can advise you on a responsible training build-up towards your specific goal. Additionally, we are happy to help you with matters such as choosing the right running shoes, nutritional advice , and a thorough gait analysis.

A 10K Running Schedule

The 10 km running plan continues the progression after the 5 km plan. Just like the 5 km basic fitness plan, you gradually increase the distance in small steps. In this plan we have added more variation. Slightly varying paces challenge your body, improving both speed and endurance. This plan focuses on running within specific heart rate zones, so that you can get the most out of yourself.

What does this 10K running schedule entail?

In the 10 km running schedule we have divided the training into 3 zones. We take into account percentages of your maximum heart rate (HRmax). You can read the three different zones below. You can also find these in the schedule.

Zone 1 comprises 65% to 75% of your HRmax.
Zone 2 comprises 75% to 85% of your HRmax.
Zone 3 comprises 85% to 90% of your HRmax.

The schedule spans 12 weeks, during which you take an extra step each week. You complete three training sessions every week. Ultimately, you will reach the finish line of a 10 km race. Do you have questions about the 10 km running schedule, or about another schedule? You can also turn to our specialists with questions about running clothing or nutrition. Visit one of our stores or get in touch. Visit our stores for advice on which running shoes (for men , women , and children) are right for your training.

View the 10km running schedule

Do you want to take it a step further? Then check out our training plans for a half marathon , or even for a full marathon afterwards.