10K Training

Harpenden Arrows is the official running club of the HERTS 10K.

We’ve included some 10k training advice below but check out the Harpenden Arrows website for detailed training plans or visit the NHS Couch to 5k website for further hints and tips.


Below is a 4 week training plan which will prepare you to complete a 10km Run/Jog in four weeks:

Step 1
Allow at least four weeks of training if you’re starting from a basic fitness (that is, being able to jog for at least 20 minutes).

Step 2
Add 5 minutes of jogging/running to your 20 minutes in week one. In other words, try to run for 25 minutes each time you run.

Step 3
Continue this programme over the next four weeks, adding 5 minutes of jogging/running per week. By this time you’ll be up to 40 minutes of continuous running.

Step 4
Aim to do this programme at least three days a week. The other four days can be either rest or alternative exercise like cycling or swimming.

Step 5
Allow your legs and your lungs to catch up to each other in the beginning. Your legs are in use every day, while your lungs probably haven’t worked for a while.

Step 6
Work up to being able to do at least 4 miles of continuous running before the race. This gives pretty good assurance that you can at least go the extra 2 miles on race day.

Step 7
Run relaxed. Don’t get pulled out into a sprint by the crowd or other runners.

Step 8
Run to finish the distance in the first race. In subsequent events you may try to improve your time.


10K Training Plans and advice

There is lots of advice and training plans to help guide you to prepare for the HERTS 10K. We’ve included links below to a selection of these.

8 week beginner 10k trainig plan from BUPA

5 easy steps to your first 10k from Runners World

5k and 10k training advice from mapmyrun. Includes 13 week training plan

10k training plan for people who can already run 2 miles

6 weeks to running a faster 10k

10 ways to run your fastest 10k

Jo Pavey’s top tips for running your first 10k