How to prepare for a 10K run Our training plans

A "good running time" is above all a time that will challenge you without pushing you over the limit. Every runner is different. This time will therefore depend on several factors such as your initial level of ability and your availability to train.

 To get an idea of your running potential  and the time it will take you to complete 10km, you will have to calculate your MAS (maximum aerobic speed). You can use this calculation to work out your running pace for the day of the race, choose the right target time for you and orient yourself towards a suitable training plan.

 Here are the times that you could aim for according to your MAS:
● MAS of 13 km/h: between 56' and 51'20 for a 10K
● MAS of 15 km/h: between 48'30 and 44'30 for a 10K
● MAS of 18 km/h: between 40'30 and 37' for a 10K

💡 NB: remember to listen to your body.The objective is above all to prevent injuries and have a good time during the challenge.

To start preparing for a 10K, you first need to be able to run for between 45 minutes and one hour at endurance jogging pace.

Your training plan to reach your objective for a 10K will then be composed of several sessions:
⇾ Endurance sessions on flat or hilly terrain. During the sessions, your "breathing will be easy", i.e. you will be able to talk while running. These sessions are designed for "pleasure"!
⇾ Sessions run at varied paces so that you can develop your MAS. The goal? Improving your base speed and endurance.

If you are a beginner runner preparing a 10K, it is advisable to follow a suitable programme. That's just as well because the free Decathlon Coach mobile app can help you. There are two programmes that you can use:
► Finish your first 10K in six weeks with two sessions a week
► Completing your first 10K in eight weeks with three sessions a week

The maximum heart rate (HRMax) is the number of heart beats per minute during a physical activity.

Want to know how to choose the right running training plan for you? The first step is to establish the target time for your 10K. Your training plan will depend on this target.

To find the right training plan, use the free Decathlon Coach app:  we have worked with certified coaches to put together some detailed plans that you can choose from according to your objectives. In this way, you can find multiple running training plans over a six- or eight-week period.

This example of a training plan is for intermediate level runners who can already run for one hour at 9 km/h. It is built over a six-week period with two sessions per week. Each week, you will complete one session at race pace and one endurance session.

➡️ WEEK 1: race pace discovery
● Session 1: 2 x 1km at target race pace
● Session 2: 1h of jogging on flat terrain

➡️ WEEK 2: 3km at race pace
● Session 1: 3 x 1km at target race pace
● Session 2: 1h15min of jogging on hilly terrain

➡️ WEEK 3: 3km at race pace
● Session 1: 2 + 1km at target race pace
● Session 2: 1h15min of jogging on flat terrain

➡️ WEEK 4: 4km at race pace
● Session 1: 2 x 2km at target race pace
● Session 2: 1h15min of jogging on hilly terrain

➡️ WEEK 5: 5km at race pace
● Session 1: 5 x 1km at target race pace
● Session 2: 1h of jogging on hilly terrain

➡️ WEEK 6: 10km in under one hour!
● Session 1: 1km at target race pace
● Session 2: race day warm-up!

This programme is also for intermediate level runners. You must already be able to run 10km in 55min. The training plan is built up over six weeks with two sessions per week. Each week, you will complete one session at race pace and one endurance session.

➡️ WEEK 1: discovering the different paces
● Session 1: 3 x 1km at target race pace
● Session 2: 1h of jogging on flat terrain

➡️ WEEK 2: 4km at race pace
● Session 1: 4 x 1km at target race pace
● Session 2: 1h15min of jogging on hilly terrain

➡️ WEEK 3: 4km at race pace
● Session 1: 2 x 2km at target race pace
● Session 2: 1h15min of jogging on flat terrain

➡️ WEEK 4: 5km at race pace
● Session 1: 2 + 1 + 2km at target race pace
● Session 2: 1h15min of jogging on hilly terrain

➡️ WEEK 5: working on speed
● Session 1: 5 x 1km at target race pace
● Session 2: 1h15min of jogging on hilly terrain

➡️ WEEK 6: 10km in 50min
● Session 1: 1km at target race pace
● Session 2: race day warm-up!

Designed for advanced level runners, this six-week programme consists of three outings per week. To follow this training plan, you must already be able to run 10km in 50min. Each week, you will complete one MAS session, one session at race pace and one endurance session.

➡️ WEEK 1: discovering the different paces
● Session 1: Short MAS 2 x 8 x (30s - 30s) ● Session 2: 3 x 1km at target race pace ● Session 3: 1h of jogging on hilly terrain

➡️ WEEK 2: 4km at race pace
● Session 1: MAS 12 x 200 metres
● Session 2: 4 x 1km at target race pace
● Session 3: 1h15min of jogging on hilly terrain

➡️ WEEK 3: 4km at race pace
● Session 1: MAS 2 x (6 x 300 metres)
● Session 2: 2 x 2km at target race pace
● Session 3: 1h15min of jogging on hilly terrain

➡️ WEEK 4: 5km at race pace
● Session 1: MAS 2 x (5 x 400 metres)
● Session 2: 2 + 1 + 2km at target race pace
● Session 3: 1h30min of jogging on hilly terrain

➡️ WEEK 5: working on speed
● Session 1: MAS 6 x 600 metres
● Session 2: 3 x 2km at target race pace
● Session 3: 1h15min of jogging + 5 x 100m

➡️ WEEK 6: 10km in 45min
● Session 1: 2 x 1km at target race pace
● Session 2: 45min jog + 5 x 100m
● Session 3: race day warm-up!

This training plan is for advanced level runners who can already run 10km in under 45min. This six-week plan consists of four sessions per week: one MAS workout, one session at a set pace and two endurance outings.

➡️ WEEK 1: discovering the different paces
● Session 1: MAS 12 x 200 metres
● Session 2: 1h of jogging on hilly terrain
➡️ Session 3: 5 x 1km at a set pace
● Session 4: 1h of jogging on flat terrain

➡️ WEEK 2: increase in distance
● Session 1: MAS 12 x 300 metres
● Session 2: 1h of jogging on hilly terrain
● Session 3: 3 x 1.5km at a set pace
● Session 4: 1h15min of jogging on flat terrain

➡️ WEEK 3: 6km at race pace
● Session 1: MAS 10 x 400 metres
● Session 2: 1h15min of jogging on hilly terrain
● Session 3: 3 x 2km at a set pace
● Session 4: 1h15min of jogging on flat terrain

➡️ WEEK 4: ramping up the training load
● Session 1: MAS 8 x 500 metres
● Session 2: 1h15min of jogging on hilly terrain
● Session 3: 2 x 3km at a set pace
● Session 4: 1h30min of jogging on flat terrain

➡️ WEEK 5: workout at a set pace
● Session 1: 4 x 1km at a set pace
● Session 2: 1h of jogging on flat terrain
● Session 3: 3 x 2 + 1km at a set pace
● Session 4: 1h of jogging on flat terrain

➡️ WEEK 6: 10km in 40min
● Session 1: MAS 8 x 200 metres
● Session 2: 40min of jogging with 1km at race pace
● Session 3: 20min of jogging + 5 accelerations
● Session 4: race day warm-up

This is for expert level runners who can run 10km in under 40min. This six-week training plan consists of five outings per week: one short-distance MAS workout, one session at a set pace and two endurance outings.

➡️ WEEK 1: discovering the different paces
● Session 1: MAS 2 x (8 x 200 metres)
● Session 2: 1h of jogging
● Session 3: 1h of jogging with 10min at a fast pace
● Session 4: 6 x 1km at a set pace
● Session 5: 1h15min of jogging on hilly terrain

➡️ WEEK 2: gradual increase in distance
● Session 1: MAS 2 x (7 x 300 metres)
● Session 2: 1h of jogging
● Session 3: 10 x 30s on hills
● Session 4: 4 x 1.5km at a set pace
● Session 5: 1h15min of jogging on hilly terrain

➡️ WEEK 3: gradual increase in distance
● Session 1: MAS 12 x 400 metres
● Session 2: 1h of jogging
● Session 3: 1h of jogging with 15min at a fast pace
● Session 4: 3 + 2 + 1km at a set pace
● Session 5: 1h30min of jogging on hilly terrain

➡️ WEEK 4: power workout on hills
● Session 1: MAS 10 x 500 metres
● Session 2: 1h of jogging
● Session 3: 10 x 45s on hills
● Session 4: 2 x 3km at a set pace
● Session 5: 1h30min of jogging on flat terrain

➡️ WEEK 5: two sessions at a set pace
● Session 1: 5 x 1km at a set pace
● Session 2: 1h of jogging
● Session 3: 1h of jogging with 15min at a fast pace
● Session 4: 3 x 2km at a set pace
● Session 5: 1h of jogging

➡️ WEEK 6: 10km in 35min
● Session 1: MAS 10 x 200 metres
● Session 2: 45min of jogging
● Session 3: 40min + 1km at race pace
● Session 4: 20min of jogging + 5 accelerations
● Session 5: race day warm-up!

One week before the run you can start the tapering period. You may be tempted to run more quickly to make you feel better about the upcoming race but this will be counter-productive! The challenge: to reach peak fitness on the day of the race.

The programme tapers off and will therefore have fewer sessions which will generally be shorter and less intense.

In order to prepare for a 10K, there is no need to make any major changes to your diet. However, in order to optimise your performance, there are a few adjustments that you should make during the weeks preceding the race.

Keep in mind that the priority is to maintain a  healthy and balanced diet  while also hydrating properly throughout your training. As much as possible, avoid processed food and ready meals, which are low in nutrients.

Hydration is absolutely essential when preparing for a race. The challenge? Being perfectly hydrated on race day. In as much as possible, we recommend drinking 2L of water per day between meals. During each race, drink regularly taking small mouthfuls each time. Hydration after a physical activity is also essential in order to compensate for the losses during the activity. You could also drink a high-carb and protein drink.

The start of your preparation really begins on D-8, i.e. one week before the race. During this final week, you will need to increase your energy reserves without gaining any weight. In the final days preceding the race, you will increase your carb intake while reducing the intake of fat and fibre in order to facilitate your digestion.

Strengthening your muscles to run better, one of the keys to a successful race? For sure. Weight training exercises will get your muscles used to sustained efforts and managing targeted fatigue. In order to make progress thanks to general physical preparation (GPP), you can include exercises as part of a session, during the warmup or even at home on top of your usual training regime.

Running does not only exercise your legs. By having strong muscles in your torso and upper body, your core strength will be more developed during the race which will improve your balance and performance (as well as the experience!) even more.

A few exercise ideas for strengthening your muscles that you could incorporate into your training sessions:
● To exercise the lower body: squats, squat jumps, Bulgarian split squats, wall sits
● To exercise the upper body: press-ups, pull-ups, dips
● To strengthen the torso: core building in whatever shape or form, crunches