Be inspired by our Olympians and get out there and run with them on the road to Rio. This Sundried workout is designed to improve your running time and pace and get you passed the 10k finish line in just 10 weeks. We may not all be as good as the Olympians, but at Sundried we believe every step counts. Whilst you may not be the strongest or the fastest, if you train hard, you will get results.

10 weeks to 10k

Week 1

Congratulations. You’ve decided you want to do a 10k run, well done you. Now let’s feed you all the knowledge we can to make sure you not only run 10k, but you feel great doing it.

Over the next 10 weeks, we’ll set you three challenges a week to incorporate into your training regime to get you ready for a 10k race.

10k is a great distance, sitting at 6.2 miles it’s in between the casual fun run of the 5k, but short of the time load of training for a half marathon. With the right attitude, training routine and effort, anyone can run a 10k.

Before the Go:

Planning and preparation prevents a poor performance.

Invest in the right activewear. Your activewear could be the difference between a good run, and giving up.

Try our sleeveless t shirt for summer training, featuring a bright red design this shirt has Rio vibes. Designed to keep you cool during the warmer summer months it is the perfect partner for running during warmer climates.

Sundried also have running clothes for men and women.

The right running clothes will wick sweat, keep your body cool, protect you from chafing and make you look the part. With summer on the way it’s starting to warm up so we recommend layering your clothing so you are prepared for all weather conditions - unfortunately our weather isn’t quite as good as Rio’s.

Women need to invest in a supportive sports bra, as running is high impact on the chest.

As well as finding activewear which is designed to last, the right pair of trainers is essential.

Sundried Personal Trainer Jess Tonking says: “Make sure you have decent trainers! Go to a running shop so they can assess your running style and help to choose the right pair. You don't have to necessarily buy from them as this may come at a cost but with the right trainers you have less risk of injury.”

Once you’re kitted out, it’s time to set the plan. Now, luckily for you, Sundried have got you covered, as for the next 10 weeks we will keeping you up to date with a weekly schedule to get you to 10k in 10 weeks. Don’t worry, we won’t make you run 10k in the first week and there’s no fitness test to pass, all we ask is that you follow the plan and give it your best, the rest will come.

Week 1 Plan:

Each week we recommend you complete a minimum of 3 runs. Why 3? Because 3 is the magic number of course! But really, 3 runs is simple to fit into your usual routine, it will give you time to recover and progress plus you can easily add more training should you feel the need. Your weekly routine will contain:

  • Intervals
  • Tempo
  • Distance

Run 1: Day 1


For your first run, your intervals are most likely to be between power- walking and running, however as you get fitter, these will be sprints and jogs. Interval training increases your V02 max, which is your lungs ability to uptake Oxygen and transport it around your body. Increasing this will help you last the distance in the long run.

Warm up: Spend 3-5 minutes warming the body up, this can be anything from a walk to a light jog. Circle the arms to warm up the shoulders and allow your heart rate to creep up to over 130 bpm, your heart rate training zone should correspond to your level of intensity.

Intervals: Jog for 2 minutes, Sprint for 30 seconds. Repeat 10 times, lasting a total of 25 minutes. As this is your first run the push intervals are followed by plenty of recovery to allow your heart rate to come back down in between sets.

Cool Down: Walk for 2-3 minutes before completing a minimum of 5 minutes of cool down stretches, you may want to incorporate a foam roller if you suffer from tight calves.

Run 2: Day 3


Tempo runs should be comfortably hard. You should be aiming to maintain a tough pace, for 20 minutes. For most people, a tempo run is about 25 to 30 seconds per mile slower than their current 5K race pace. Tempo runs, provide a direct and important benefit in longer races for runners at any level, from novice to the elite, by practising maintaining your effort at the lactate threshold you’ll be able to run faster when it comes to your 10k.

Run 3: Day 5


Your first distance run eases you in, we’re going to start with a 5k, that’s half the target running distance. Run at a steady pace as best as you can and record your time, we will be referring back to this in later weeks, so keep note! Remember that this is your first distance run and in 10 weeks, you’ll be seeing significantly different results to the ones you do now!

Sundried Trainer Tips:

At Sundried, all our members of staff are REPS level 3 personal trainers, so the office is filled with training hints, tips and advice. Each week of your training routine, we’ll throw together our favourite insights to keep you on track.

Week 1 tips:

“It’s all about mindset- compartmentalise your run! By doing this your run doesn't feel like it's such a hard slog. Don't put too much pressure on yourself, ease yourself in, follow your programme and you'll hit your running goals.” Jess, Sundried.

“Grab a running buddy, if you’ve got someone else to try and keep up with, you’ll run that little bit harder. You’re also less likely to cancel if there’s someone to let down other than yourself!” Vicky, Sundried.

“Don’t try and run too far on your first go. You’ve got to pace yourself, with a 10 week programme, there’s plenty of time for your distance to grow and your speed to improve” Daniel, Sundried.
  • Posted byVictoria Gardner /
  • 10K, Running