How to run 10 km in 30 days

Long-distance running is a great way to improve your physical fitness, endurance and overall health.

The goal of running 10 km can be a challenge for beginners. This distance may seem to you like something extremely long or even unattainable. However, if you stick to the plan and the basic principles we have prepared for you, together with a pinch of your determination, this goal is achievable for anyone - and that is regardless of previous running experience.

What is more, if you are reading this article, you have probably trained for 5 km, which is a great starting point for reaching this goal. If that happens not to be the case, do not lose heart and start training with even greater determination.

Above all, do not be afraid of anything, read the tips we have prepared for you carefully and trust the process. In 4 weeks you will run 10 km without stopping.

How to run 10 km - the basic principles

1. Kit - a watch: you will need any watch that can measure distance.
   • If you do not have a watch, a phone and an app will do. Useful apps: Garmin Connect, Strava, Nike Run Club.
   • If you go for the Strava app, join our running team hyve running club and do not hesitate to get in touch, we are happy to advise you personally.
2. Kit - shoes: do not underestimate running shoes. If you are not sure what to choose, from our own experience we can recommend one of these proven and widely available models, for example.
   • Nike Pegasus 40, Asics Gel Cumulus, Asics Gel Kayano, Asics Gel Nimbus.
   • Choose the size so that you have about 1-1.5 cm of space between your big toe and the tip of the shoe.
   • The shoe should fit your foot comfortably, it should not press anywhere and you should not have a “strange feeling” in it.
3. Set a realistic time frame: our training will take you 4 weeks.
4. Consistency: you need to realise that without regular training it will not work. You will run 3-4 times a week.
5. Increasing the load: increase the length of your runs gradually. The total weekly volume will not increase by more than 10 %.
6. Injuries: as runners we constantly deal with peculiar pains in the lower limbs. Pain will probably come and once it does, you need to tell how serious it is. If your muscles hurt, that is fine. If your shins, tendons, knees and so on were to hurt, you need to stop immediately, take a break and look up in this article which injury it is and how to act accordingly.

Run 10 km in 30 days with our plan

Tip: print out the training plan and use it as a tick-off calendar to track your progress. You will see that your preparation for the 10 km will “run by” more easily.

If you prefer a table view:

Nutrition and hydration

• Before the run: eat light carbohydrate snacks and have a drink.
• During the run: you will not need any gels or "special" bars. There is no need to drink during training. If you really do struggle with thirst, drink only plain water during the run.
• After the run: immediately after training you can have a light sweet snack, a bar or anything you like. If you have a protein drink, mix up 1 serving. Once you have calmed down after the run, have a meal made up of carbohydrates and protein. You will support recovery with a carbohydrate side - for example rice, pasta, potatoes and a source of protein.

Injury prevention

• Warm-up and stretching: warm up properly before every run (focus on your ankles and hips) and stretch after the run.
• The right shoes: invest in quality running shoes.
• Listen to your body: do not overdo it if your body is telling you to stop (not to be confused with simply not feeling like it any more)

Mental preparation

• Set yourself a positive mindset: you are simply going to run those 10 km.
• Why would it not work: in reality there is no reason why you in particular would not be able to run 10 km.
• Be consistent: read our article on motivation and consistency in training.