10km Ultimate 8-Week Road Training Plan

  • Ideal for beginners to advanced runners looking to master a 10km road run, or achieve a new PB
  • Improve your Run Technique for life, with technique videos, daily strength, stability and stretching workouts
  • Personalised online feedback and run support group to keep you on track

10km Road Plan

Start training for your 10km event now — $39.00
10km ultimate 8 week training plan
10km road running training plan uphill

Step by step guide on how to run your best 10km in just 8 weeks

This program is designed to teach you the key things you need to know to run a 10km event well, even if you haven't run a step before.

If you are an experienced runner, it will help you build the run specific strength required, plus give you the correct ratio of speed, accelerations and longer runs to improve your PB 10km time.

The plan includes two run specific body maintenance workouts per week, these change as your strength improves, plus all the tools you need to keep you on track.

To give you an idea of where to start, the beginner plan kicks off with a weekly volume of approx 9km (longest run week 1 is 3km), the advanced plan starts with a total weekly volume of 34km (longest run week 1 is 8km).

My 22 years of working as a physiotherapist and treating runners has helped me to develop this 8 week training program which is specifically designed to help you learn proper run technique and remain injury free, so that you will achieve your personal best.

What’s included in your 10km training plan?

  • Knowledge to make you a better runner for life!
  • Learn the correct running technique, to move efficiently and stay injury-free
  • Access to our members only running community to help keep you motivated
  • 4-5 days a week, you’ll do a run appropriate to your skill level, alternating between endurance, tempo and speed sessions
  • Walk / run program for those new to the 10km
  • Two days a week, you’ll strength train, which will help keep you injury-free
  • Two foam rolling sessions each week will help to release any tight muscles
  • You’ll also have one complete rest day each week to give your body time to rest, recover and adapt to the training
  • A weekly program you can print and put on the fridge. Tick off each activity once complete
  • E-mail reminders to keep you on track
  • No gym or equipment necessary

This is the best investment you can make in your running

Master the 10km Road Race

10km Road Plan

Start training now for your 10km — $39.00

This 10km plan really works. See what our runners say

Thank you for getting me back to running injury free, for getting me running my fastest time ever and for all the support. To say that I am beyond happy is an understatement. Highly recommended


Joined the Locker Room recently as a newbie runner and was amazed at the quality and quantity of the material available and all at an amazing price. Very happy indeed with my new on-line 'coach.'


I was stuck in a routine and not improving at all. I did the same thing each week and my times just didn't change. Following this training plan, renewed my passion for running and I achieved a new 10km PB of 44 min.


Mark Green


Founder of The Locker Room and Owner of Physiotherapy Clinic The Body Mechanic

Learn from the experts

Created by physiotherapist and endurance runner, Mark Green, The 8 week 10km training plan, has been designed after years of helping runners achieve their personal best..

Owner of successful Sydney Physiotherapy clinic, The Body Mechanic, and founder of The Locker Room, an online training portal for runners, Mark, has helped thousands of runners improve their running and achieve their race goals.

His holistic approach to training, including strength, mobility, nutrition and running technique is designed to have you moving better almost immediately.

Get INSTANT Access To Your 8 Week 10km Training Plan

Successfully conquer your next 10km event

At only $5 per week, this is one of the best investments you can make in your running

10km Road Plan

Start Training Now — $39.00

Frequently Asked Questions

I am not a beginner. I am looking to improve my time?

There is a beginner, intermediate and advanced plan. So there should definitely be an option to suit you. If you find the plan to basic, please contact me and I can recommend the right plan for you.

How long will it take to get the training plan?

Immediately. Your login and access information will be sent to the email address you provide. When you login, week 1 and 2 will be available to view online, with detailed instructions on how to complete each activity. Each week new content will be added to your plan.

I haven't run before. I am worried I won't be able to stick to the plan?

You are in the right place. This plan will teach you how to run correctly using great technique. You will enjoy the gradual build in volume and the simple of follow workouts that will see your fitness improve week on week.

The program is billed upfront for 8-weeks

When you sign up, you are charged the full $39 for the 8 week program. This equates to slightly under $5 per week. If you aren't happy with the program you can e-mail me at mark@tbmlockerroom.com for a refund.


Copyright © 2020 TBM Locker Room