10K training

Build 10K fitness with plans that scale from first race to faster finish

Structured 10K training for beginners stepping up from 5K and intermediate runners who want smarter mileage — without elite-level volume.

Beginner and intermediate support — choose the entry point that matches where you are today.

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Free 4 Week 10K Plan

Perfect for beginners returning to running or building a base before a dedicated 10K block. Establish weekly consistency in four straightforward weeks.

Send the free plan to your inbox

Enter your email below and start your four-week consistency block — ideal for beginners returning to running or anyone building habits before paid training.

10K Plans— beginner & intermediate

Ready-made 10K schedules with clear weekly structure. Pick the level that matches your experience — both plans are £9.99.

Beginner Plan

10K

£9.99

Duration: 10 weeks
Weekly structure: 3–4 runs per week — easy mileage, one steady effort, gradual long run
Ideal for: Completed a 5K or runs regularly and wants a structured first 10K build

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Intermediate Plan

10K

£9.99

Duration: 10 weeks
Weekly structure: 4–5 runs per week — aerobic base, tempo sessions, and progressive long runs
Ideal for: Has 10K experience and wants controlled speed work with sustainable volume

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Bespoke training plan

£29.99

A personalised 10K plan built around your goal race, current fitness, and schedule — more tailored than an off-the-shelf download.

Request Custom Plan

Personalised to your goal race date and target
Tailored weekly mileage based on your current fitness
Pacing guidance for key sessions and race day
Structured realistically around work, family, and recovery

Monthly coaching for your 10K goal

Work directly with Glenn Foster for ongoing plan support, accountability, and progression review. Ideal when you want a coach in your corner — not just a PDF on your phone.

Monthly coaching — pricing on enquiry.

Enquire About Coaching

Monthly coaching support with plan adjustments as you progress
Accountability check-ins so you stay consistent through busy weeks
Clear progression from where you are now to your race goal
Led by Glenn Foster, England Athletics Coach in Running Fitness

Race day support

Race Day Essentials

Useful running gear and nutrition for training and race day. Some links may earn Running Progress a commission at no extra cost to you.

Running Shoes

Find the right trainers for your distance, pace and running style.

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GPS Running Watches

Track pace, distance and training progress with a GPS watch built for runners.

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Race Day Nutrition

Gels, drinks and snacks to fuel your race-day performance.

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Fuel & Hydration

Gels, electrolytes and endurance nutrition for training and race day.

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Qualified Coaching

Training built on experience

Glenn Foster · England Athletics Coach in Running Fitness

Marathon PB: 3:19
Half Marathon PB: 1:29:41

Glenn improved from a 4:34 marathon to 3:19 over many years of consistent training while balancing full-time work — the same practical approach behind every Running Progress plan.

Whether you start with the free plan or invest in bespoke support, the focus stays the same: sustainable training for everyday runners, not elite assumptions.