10K ZONE

Beginners Guides

Beginners Guides
Run Blog
10K Training: Negative Splits vs Positive Splits Explained
10K Training: Negative Splits vs Positive Splits Explained

Negative splits and positive splits define your 10K pacing strategy. Learn why negative splits are more effective and how to practise them in training.

Read More →
10K Training: Common Beginner Mistakes and How to Avoid Them
10K Training: Common Beginner Mistakes and How to Avoid Them

Training for a 10K? Avoid the most common beginner mistakes. Discover how to pace, recover, and train smarter for consistent improvement.

Read More →
10K Running: Long Run Benefits and How to Build Endurance
10K Running: Long Run Benefits and How to Build Endurance

Long runs unlock strength for the 10K. Learn how extended aerobic efforts build stamina, boost race pace control and support consistent progression.

Read More →
10K Training: 10 Essential Running Workouts
10K Training: 10 Essential Running Workouts

These 10 essential workouts form the core of 10K training. Build endurance, sharpen pace control and set the tone for consistent race prep.

Read More →
10K Training for Beginners: Complete Guide
10K Training for Beginners: Complete Guide

Take on your first 10K with energy and purpose. This beginner-friendly guide helps you build fitness, stay motivated and cross that finish line with pride.

Read More →

Zone 1 / Active Recovery

Zone 1
Run Blog
10K Running Recovery Week: Benefits and Training Tips
10K Running Recovery Week: Benefits and Training Tips

Recovery is a key part of your 10K plan. Learn how to use rest weeks to rebuild, stay consistent and avoid overtraining as you progress.

Read More →
10K Training Explained: What Is Zone 1 / Recovery?
10K Training Explained: What Is Zone 1 / Recovery?

Discover why Zone 1 recovery runs are essential for smarter 10K training. Learn how low-intensity sessions reduce fatigue, support aerobic health and improve consistency.

Read More →

Zone 2 / Endurance

Zone 2
Run Blog
10K Running: Long Run Benefits and How to Build Endurance
10K Running: Long Run Benefits and How to Build Endurance

Long runs unlock strength for the 10K. Learn how extended aerobic efforts build stamina, boost race pace control and support consistent progression.

Read More →
10K Training Explained: What Is Zone 2 / Endurance?
10K Training Explained: What Is Zone 2 / Endurance?

Discover why Zone 2 endurance runs are essential for smarter 10K training. Learn how steady aerobic effort builds fitness, improves pacing and supports race performance.

Read More →
Running Endurance: How to Build Lasting Stamina
Running Endurance: How to Build Lasting Stamina

Endurance running is the foundation of performance. Learn how Zone 2 training, long runs and recovery combine to build lasting strength and aerobic power.

Read More →

Zone 3 / Tempo

Zone 3
Run Blog
10K Training: 10 Zone 3 / Tempo Workouts
10K Training: 10 Zone 3 / Tempo Workouts

Build control and speed endurance with these 10 Zone 3/tempo workouts, tailored to help 10K runners stay strong and consistent from start to finish.

Read More →
10K Training Explained: What Is Zone 3 / Tempo?
10K Training Explained: What Is Zone 3 / Tempo?

Discover why Zone 3 tempo runs are essential for smarter 10K training. Learn how controlled efforts build aerobic strength, pacing control and long-distance confidence.

Read More →

Zone 4 / Threshold

Zone 4
Run Blog
10K Training: 10 Zone 4 / Threshold Workouts
10K Training: 10 Zone 4 / Threshold Workouts

Train at the edge of your capacity with these 10 Zone 4/threshold workouts. Perfect for 10K runners looking to hold pace under pressure and build strength that lasts.

Read More →
10K Training Explained: What Is Zone 4 / Threshold?
10K Training Explained: What Is Zone 4 / Threshold?

Discover why Zone 4 threshold runs are essential for smarter 10K training. Learn how controlled intensity improves speed, stamina and race performance.

Read More →

Zone 5 / VO2 Max

Zone 5
Run Blog
10K Training: 10 Zone 5 / VO2 Max Workouts
10K Training: 10 Zone 5 / VO2 Max Workouts

Hit your peak with these 10 Zone 5/VO2 max workouts. Built for 10K runners chasing top-end speed, efficiency and maximum aerobic capacity.

Read More →
10K Training Explained: What Is Zone 5 / VO2 Max?
10K Training Explained: What Is Zone 5 / VO2 Max?

Discover why Zone 5 VO₂ Max runs are essential for smarter 10K training. Learn how high-intensity intervals improve speed, power and race-day resilience.

Read More →