If you want to run without injuries, then building up to 10K with a sensible training plan is advisable. Either way, it’s good to use a training plan to get your best result. If you haven’t run before or not run in a while, it’s not recommended. This really depends on your current fitness level.

Our 10k training plan is 12 weeks, giving you time to increase your activity consistently and realistically up until your 10k race. For example, the NHS Couch to 5k plan gives you 9 weeks to go from no activity to 5k. There are a variety of 10k training plans, depending on the time you have available.

How long does it take to train for a 10k? View our 2019 fitness challenges How far is 10k in miles?Ī 10K is 10 kilometers (10,000 meters) or 6.2 miles. Head over to our Challenges page to sign up and set yourself a training target today. Compassion Challenges has a number of free race places to give away for 2019. Knowing you’re raising money to change lives will help you get out of bed on those cold mornings. What’s more running a 10k for charity is a great motivator. Running a 10k is hugely rewarding and a brilliant way to get fit. It’s a beginner’s running plan so it doesn’t matter how fit you are, you can build your way to completing a 10K run!ĭownload your 10k training plan for beginners Training for a 10k : your top questions We’ve put together a handy 12 week 10k training programme. Running your first 10K can seem like a daunting prospect – but get the preparation right and you’ll be surprised at how easy, fun and life changing it can be.

That’s why Compassion Challenges has teamed up with 4MUK’s British Triathlon qualified coach Stew Smith, to put together a great 10k running plan to help you move from your couch to 10K in 12 simple weeks.

But it can be hard to know where to start, especially after the Christmas break. The new year is a great time to get fit and active.

Download run 10k without training