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Great Run official athlete Jonny Mellor and creator of our 10k training plans gives his top 10k training tips.

Once you’ve mastered the 5k, the next logical step is to complete your first 10k event. This can seem daunting at first but the 10k is a really fun event to train for and doesn’t require as much training as a half or full marathon making it easier to fit around increasingly busy lifestyles.

Great Run host a multitude of 10k events across the country, including the Great Manchester Run, Great Bristol 10k and the Great Newham London Run

Training Plan
Signing up for a training plan is a great place to start when aiming to take part in your first 10k. Great Run Training offers free plans that take into account your current fitness level and help provide you with a structured and progressive plan in an easy to follow format.

Don’t be afraid to mix periods of walking with running as you safely and gradually increase the distance. Time on your feet is just as important during the early stages of training and will help prevent injury and illness.

Get a Training Partner
Having a training partner or a group of friends you can run with is great for motivation and sharing the pace, making it much easier to train for the longer distance.

Find your nearest Great Run Local for fun and friendly group runs every weekend. 

Sign Up
By signing up to an event it suddenly becomes more realistic and will help motivate you through training on cold dark nights.

It doesn’t have to be all hard work and no play though - if you’re after an unforgettable 10k experience with a real party atmosphere. check, we have loads of fantastic events you can take part in all over the country.

Time Management
Now you’ve committed to run twice the distance you’re going to need to put more work into training, which means being more organised.Consider running before work or on your lunch break leaving you with more free time after work for other commitments.

Now you’re running more you need to pay more attention to how you fuel and recover after training.

Make sure you’re well hydrated before, during and after training as well as replenishing your body with carbohydrates, protein and vitamins and minerals post training. 

For more advice and tips, head over to and follow Great Run Training on Facebook and Twitter @TrainGreatRun