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10K runs

10K is the most popular running distance - at just over 6 miles it's a serious challenge for those starting out but is also a great event for seasoned runners chasing personal bests or using it as a stepping stone to longer distances. Here are the essentials, informed by organisers of the UK's leading 10K events and our own training experts.

FINDING YOUR 10K

10Ks on the road
If you're looking for a quick time then try a flat road run - in listings, look for the road icon to the left and a Profile of 'Flat'.
10K runs

Multi terrain 10Ks
As the name suggests, these involve different terrain - road, trails, mud etc. - so usually slower than road 10Ks. In listings, look for the icon to the left.
Multi-terrain runs

Trail runs
These are off-road traffic-free runs and usually relatively flat. In listings, keep an eye out for the trail icon to the left.
Trail runs

Obstacle races and mud runs
Lots of fun but don't be fooled into thinking they're easy. The mud and obstacles - likely to be around 20 over 10K - only add to the test. Run on a variety of terrains.
Obstacle races

Charity 10K runs
Running as part of a charity team is a great way to get into 10Ks - look for the 'Major Event' or charity logo and apply for a place.
Charity 10K runs All Charity Runs

HOW TO PREPARE FOR YOUR 10K

If you've already done a parkrun or a 5K then eight weeks of training should be fine. If you're starting from scratch then 12-14 weeks is more realistic, with a fun run and a 5K along the way.

Find a training buddy
Whether it's running with a friend, joining a club or downloading an app, you'll find it really boosts motivation levels and commitment.
Find a running club

Targets along the way
Entering a fun run and/or a 5K is a great idea for keeping your training focussed - and helps you practice your race-day routine.
Find a fun run 5K Runs

On the day itself
Now click on the link below and let our experts talk you through the countdown to your 10K - and check out their advice on everything from pacing to cooling down.
Top tips for the big day

YOUR NEXT GOAL

Step up in distance
"Half marathons have really grown in popularity but a 10-mile event is also well worth considering as your next step." Mike Gratton, London Marathon winner and founder of 2:09 events
10-mile runs Find a half marathon

Try a triathlon
Now you've conquered 10K, how about tackling a triathlon? A novice triathlon is usually slightly less than 400 metres swimming, a 10km bike ride and a 2.5km run and you can work upwards from there.
Find a triathlon