Now is the time to plan your spring 10K!

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Are you new to running and bitten by the bug already? If that’s you, and you feel like introducing a fresh challenge, how about setting a goal to run a spring 10K?

If you plan on doing any event, be it a 5K, 10K or even half marathon, it’s always a good idea to plan ahead and make sure you are prepared to tackle the distance.

Run England put together a ‘train for a 10K personal best’ plan for people who have done their first 10K and want to improve, and it's just as relevant for beginner runners who have done some running and want to take it to the next level. Download our 10K plan here.

While following a general plan can be useful if you run alone, everyone is different and it could be best for your running to get individual help from someone like a trained group leader. All Run England groups are led by qualified and insured group leaders who will be happy to offer you the support and advice you need. Joining a running group can also help you get the motivation and safety you need and having a shared goal is always useful if you can rope your friends into it too! You can find your nearest group using our group finder map at

Here are some more tips:

  1. Progress carefully. Whatever you do, listen to your body and take small steps. The number one way to improve your fitness is through consistency, and that means staying in one piece!
  2. Don't pull a muscle! Warm up thoroughly with walking, light jogging and mobility exercises before any more strenuous work, and stretch afterwards. Download the 10K plan above for some basic mobility exercises and stretches to include.
  3. Put your feet up. The great thing about running is that you can rest and relax afterwards safe in the knowledge that you have done some good exercise for the day. Icing any sore areas after running and getting a good amount of sleep will help your body recover, although don’t run too hard that you get too many aches and pains the next day (see point 1!).
  4. You are what you eat. Get the right nutrients in through a healthy and varied diet and drink plenty of water. Of course it’s fine to have treats (and the fact you're running means you're working off extra calories!) – the key is moderation.
  5. Wear the right kit. Running is a very cheap activity and all you really need are some appropriate clothes and the right footwear for you. Make sure you are comfortable in what you’re wearing and dress for the weather – if it’s cold out, wrap up warm! Getting the correct footwear is vital in preventing injury and to help you with your first steps, Run England members get £15 off running shoes at Sweatshop. Trained Sweatshop staff also offer in-store gait analysis to make sure you get the right shoes for you. You can join Run England for free at
The final thing you need to do is find a race. There are listings and online entry for licensed road races on
Good luck and do let us know how you do on Facebook! To help get you going, here’s some words of wisdom from the one and only Johnny Vegas – the comedian is promoting the St Helens 10K which takes place on 10 March!
Run England cannot accept responsibility for illness or injury caused as a result of advice given. Everyone is different and our qualified and insured group leaders have the knowledge and skills to help guide and advise you so that you can get the most from your running according to your individual needs (and demonstrate the various exercises, stretches and runs). Our 10K plan is best carried out with the help and support of a Run England group and group leader.
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