Training plans / [...]Distance / 10k
10k
Distance & Popular - 10K - From 8 weeks to 12 months
Prepare for your first 10K or improve your time with Campus. With our progressive and structured 10K training plan, your goal is closer than ever!
A long plan for better preparation
The longer your 10K training plan is, the more time your body has to adapt to the training load, the more you progress! Everyone can run a 10K, but you'd be wrong to underestimate this distance. If you want to arrive in top form or smash your record, you need solid preparation.
With Campus, you can determine your 10K pace and get started on a progressive and structured training plan to optimize your performance on race day and reach your goals.
What’s in this 10K plan
The 10K training plan below is an example. It corresponds to one of the various runner profiles among those training 4 or 5 times a week for 24 weeks. We plan specific workouts to be ready on race day, including easy runs to improve your base endurance and intense workouts to optimize your MAS.
Additionally, Campus offers to integrate strength & conditioning directly into your training plan for optimized preparation.
Like you, every running training plan is unique
We support you every day
Take into account your progress and your feelings to adapt your workouts
Strength & conditioning workouts to complement your preparation
We also train your stomach to tolerate the right amount of carbohydrates on race day
The coaches' assistant is available via chat 24 hours a day to answer all your questions
The training diary lets you clearly track your progress
Find tips and articles every week, tailored to your profile
They tested it and testify
FAQ
Frequently asked questions
What race can I prepare for with this plan?
What race can I prepare for with this plan?
All of them! You choose the 10k race you want to run, and your Campus training adapts to its date.
How do I train for a 10K?
How do I train for a 10K?
In this Campus plan, you'll find workouts such as runs focusing on base endurance, interval workouts with specific 10K pace but also MAS, speed, and optional Strength & Conditioning sessions for optimal 10k preparation.
What are the training blocks of the 10K plan?
What are the training blocks of the 10K plan?
We will first improve your speed with sprint workouts, strength endurance, and MAS. The goal? Get you faster and stronger, giving you more room and comfort at your 10K pace. This is where we're training specific endurance with threshold, fun pace variation workouts, and 10K pace to imprint it in your body and mind! It's thanks to all these workouts that you'll better resist fatigue and overtake many runners at the end of the race!
Can I follow a running workout without a GPS watch?
Can I follow a running workout without a GPS watch?
✅ Yes, with the Campus app, there is no need for a GPS watch to track your running workout.
The running activity tracker lets you:
Track the distance covered in real time
Know your instant pace
Receive voice or vibration alerts at each pace or phase change
Precisely visualize your effort and recovery intervals
Track specific indicators such as terrain type or pace variations (for example, in trail running)
📱 All you need is your smartphone in your pocket to benefit from complete and accurate tracking, without a GPS watch.
How many workouts are there per week?
How many workouts are there per week?
Campus lets you choose!
👉🏻 We guide you with the best recommendation to help you progress, but the freedom is in your hands. From 3 to 7 workouts per week, you adjust according to your habits or preferences.
👉🏻 More (or fewer) workouts = an estimated finish time that fits your reality.
👉🏻 Your training plan is flexible, realistic, and effective, so you can train sustainably and enjoyably.
Is this plan suitable for beginners?
Is this plan suitable for beginners?
While there are specific plans for beginners on Campus, it can suit someone who runs twice a week and wants to run their first 10k.
What is a good time for a 10K?
What is a good time for a 10K?
The “good time” for you is the time we estimate based on your profile, your resources and your consistency with your Campus training plan. If you've already run a 10k, you can then compare your experiences and enjoy your new record with Campus!
If I miss a workout, does my plan adapt?
If I miss a workout, does my plan adapt?
Yes, all your running workouts, whether completed or missed, are analyzed by Campus. This allows us to continually adapt your training plan to give you the most personalized program possible!
The benefits of this plan
A long plan to progress as much as possible!
Varied interval workouts to keep it interesting
All the platform's features to best manage your preparation
Other programs
Half-marathon
Distance - 21km - From 8 weeks to 12 months
Prepare for your next half-marathon with Campus! With a personalized training plan, we support you in reaching your goal. Whether it’s discovering the distance, running for enjoyment, or chasing a time goal: we’re by your side at every stage of your preparation.
5k
Distance - 5k - From 4 weeks to 12 months
The 5K is a fast, intense race that requires a structured training plan designed to help you gain speed or simply cover the distance. This is what we offer at Campus.
