10k Plan

The great thing about a 10k is that although it's a test, it's also an entirely manageable distance. So while a 10k event gives experienced runners a chance to enhance their speed and endurance, completion is also well within your capabilities if you’re new to running. Here at H&F, while we’re not new to running, we can still use all the help we can get, especially as we’re undertaking the After Adoption Regent’s Park 10k run on November 18th(afteradoption.org.uk). Running for a charity that does such important work is definitely good motivation to push yourself, but if you need a bit of guidance with your training, follow our plan.

This 12-week plan is multi-dimensional. Each week includes a tempo session, where you push your maximum sustainable speed, an interval session where you raise your lactate threshold, a short run to flush out the lactic acid and a long, steady-state run to develop endurance. The first four weeks are all about creating a solid base. From here, the middle four weeks will gradually build up your distances and intensity. In the final four, you will hit peak intensity before tapering to ensure you’re fresh and injury-free for race day.