10km Road Training Plan
10k Road Training Plan – Guaranteed to get you faster
8 Week 10km Plan
A week-by-week training plan to get you in peak shape for a 10km race day
Suits All Runners
Beginner, intermediate and advanced level plans available.
Stretching Workouts
Daily stretching and rolling workouts to help keep you injury free
Running Technique
Includes: general running form, hill running technique, fast/tempo running technique. Improve your 10km run technique
Strength Workouts
Twice weekly full body running-specific strength and stability workouts. Just as important as your run sessions
Nutrition Guide
A week by week nutrition guide to maximise your training adaptations and improve your race performance.
Turn up to your 10km Race prepared.
A 10km race is an exciting challenge.
To help you prepare with confidence, we’ve created a structured 10km training plan that guides you every step of the way.
This program is designed to teach you the key things you need to know to run a 10km event well, even if you haven’t run a step before.
If you are an experienced runner, it will help you build the run specific strength required, plus give you the correct ratio of speed, accelerations and longer runs to improve your PB 10km time.
To give you an idea of where to start, the beginner plan kicks off with a weekly volume of approx 9km (longest run week 1 is 3km), the advanced plan starts with a total weekly volume of 34km (longest run week 1 is 8km).
This plan includes:
✅ Online running community and personal coaching advice
✅ Smart progressions in mileage, pacing, and intensity
✅ Strength and stability workouts to boost performance
✅ Running technique drills for efficiency and injury prevention
✅ Stretching and rolling routines for better recovery
✅ A week-by-week nutrition guide to fuel your best effort
Follow the plan, stay consistent, and arrive at the start line ready to run your best 10km yet!
10km Road Training Load
Intensity
3 / 5
Strength
2 / 5
Endurance
1 / 5
Training Load
1 / 5
Membership Benefits
50+ training plans
Training plans from 3km – 100 miles
10+ injury rehab plans
learn how to diagnose and self treat a variety of common running injuries
100+ running articles
Covering everything you need to know to become a healthy, strong and consistent runner
Regular new content
New content added weekly
Streek community
join our active and engaging online community
Product discounts
partner discounts available for members
What our members say
I also want to mention how instrumental your plans and online guidance have been to a big turnaround in my life and a refound love of the outdoors and running
Sanil Patel
I really appreciate everything I have learnt from you over the years. Really wish I had your help and knowledge when I was in my 20s over-training, getting injured all the time, peaking before orienteering races and believing I could eat whatever because I could just burn it off.
Tristram Miller
“I surprised myself on my second trail race ever, placing 16th female. Because of the training, I just ran and enjoyed the day.”
Amanda Merchant
Frequently asked questions
Is this 10km program suitable for a beginner?
YES. There are 3 different levels you can follow. Ideally you will have done a few 2km – 3km training runs over the past few months, but you may possibly be completely new to running. To give you an idea of where to start, the beginner plan kicks off with a weekly volume of approx 9km (longest run week 1 is 3km), the advanced plan starts with a total weekly volume of 34km (longest run week 1 is 8km). NB: The intermediate and advanced level plans have higher volumes and more intensity than the beginner plan.
Does this 10km training plan suit an experienced runner
Yes, there is an advanced option. The stability strength and technique videos and workouts will really help you improve your speed. The advanced plan is designed for runners with >3 years experience who enjoy higher mileage and run 5+ times/week. Your weekly volume starts at 34km and increases to 49km per week.
Can you help me train when I'm injured?
We are very sorry to hear you are injured. We know how difficult that can be. If you have an injury that requires some rest from running, there are almost always some cross-training options available to help you maintain your fitness, strength, and sanity. By cross-training while you are injured, and including some simple strength, stretching and foam rolling routines, you will speed up your recovery time and ultimately make your return to running easier and more successful.rnrnYou can start our free 4 week cross training plan now for FREE. https://app.streek.run/sales/cross-training-plan-for-injured-runners/ It will help you to identify appropriate exercises based on your injury type and recommend what cross training methods will work best for your injury. When you are ready you can start our 10-week return to running program or one of our run-specific rehab plans.
Can I start this program late?
You get immediate access to your training plan when you join. You can view the current week plus any previous weeks if you are training for a specific event. We recommend that you start with a weekly volume that your body is currently able to cope with, which might mean starting on the beginner level before moving to intermediate a few weeks later.
About the founder
Mark Green
Physiotherapist and Elite Runner
Mark, has helped over 20,000 athletes improve their running and achieve their race goals. His holistic approach to training ensures noticeable improvements in your movement from the outset
