Find the 10K training plan for you
Looking to take on the Vitality London 10,000? We have training plans to get you through your 10K feeling great from start to finish, no what your running ability or experience.
Training plans
Run Happy & Healthy Plan
Our Run Happy & Healthy Plan is the perfect training programme if you want to complete a 10K but don’t know where to start! The plan will help you build up to completing the distance in just 10 weeks, making it ideal if you're new to running and looking to take the Vitality London 10,000.
To help you feel happier as you work your way to 10K, this plan also features tips on how to boost motivatation, beat boredom and celebrate successes big and small!
Coopah x Vitality London 10,000 training plans
We’ve teamed up with the experts at Coopah to create training plans that are fully personalised for you and you only, helping you reach your fitness goals – whether you're targeting a PB or going to #DoItForYou.
Coopah is your new, always-there running coach. Coopah’s training plans update as you sync your activities from your fitness tracker or directly on the app – and if you need a bit more help along the way, you’ve got 24/7 access to a real-life Coopah coach.
Coopah gives you the freedom to choose what days you want to train and how often you want to run, and makes it easy for you to find an exercise that fits your busy life. Offering over 500 different workouts, Coopah keeps you motivated and makes running fun for everyone!
If you're ready to get started, download the Coopah app now.
To see the full bank of 10K training advice and inspiration from Coopah, click here.
Our other training plans
If you’d rather do a straightforward beginner’s programme, or you’ve completed a 10K before or are looking to Celebrate You by pushing yourself a little further, take a look at our other training plans below and download the ones that suit you.
Beginner’s six-week plan
Build enough endurance to run 10K without stopping to walk – that’s the aim anyway!
Improver’s six-week plan
Step up the pace with this plan designed to help you achieve a faster 10K time
From zero to 30 minutes in six weeks
Make sure you can run comfortably for 30 minutes with this plan before you take on any other training
Beginner’s six-week plan
Build enough endurance to run 10K without stopping to walk – that’s the aim anyway!
Improver’s six-week plan
Step up the pace with this plan designed to help you achieve a faster 10K time
From zero to 30 minutes in six weeks
Make sure you can run comfortably for 30 minutes with this plan before you take on any other training
Beginner’s six-week plan
Build enough endurance to run 10K without stopping to walk – that’s the aim anyway!
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Training plan guidelines
A combination of easy runs, steady runs, intervals and all-important rest days should get you in great shape for the Start Line. Our plans include a variety of sessions and you can read more about them below.
- The ‘fartlek’ sessions in our training plans will offer you the flexibility to run hard when you are feeling strong and to choose how long to spend running more slowly to recover. Aim to run harder for at least 50 per cent of the distance you cover in the session, and vary the length of your recoveries. This type of session is good preparation for the type of variable effort that you will encounter in a long run on an undulating course or in a race.
- No hill sessions feature in these schedules, but if you’d like to tackle hills, substitute them for one of the hard midweek sessions, such as intervals or fartlek. Limit your hill sessions to one per week. If there are no hills where you live, try increasing the gradient to more than five per cent on a treadmill, if you have access to one. Hill running will build your strength and speed while also improving your confidence.
- Building endurance is the foundation of successful distance running – speed comes afterwards. The easy runs within the training plans are not only designed to condition your body but also to develop your confidence. Check you are not running too quickly by keeping up a conversation with a friend. If you are struggling to gasp out a reply, then you need to slow down.
- A rest day means no running rather than no exercise at all. If you want to exercise on rest days, then try doing a non-weight bearing cross-training exercise, such as swimming or cycling.