Q: How long does it take to train for a 10K?

How long it takes to train for a 10K really depends on where you're starting from. If you're new to running, jumping in too quickly can lead to injuries — it’s important to build your mileage gradually. Beginner runners can usually build up to running 10 km continuously in about 15 weeks. If you’re a more experienced runner, you might only need 8 to 12 weeks to prepare. That said, 15 to 24 weeks is ideal if you’re aiming for peak performance in the 10K.

Q: Can I choose when to run?

Yes, you can easily adjust your training schedule and choose what workouts you want to do on specific days. The app will help you understand how best to balance your training and recovery days to avoid getting injured, but you always have the final say.

Q: Can I remove the mobility and strength workouts?

Yes, you have full control over your schedule. The app will suggest an optimal training plan, but you can always add, remove, or move workouts.

Q: Why choose a running plan from Exakt Health?

For optimal performance improvement and injury prevention combined, Exakt Health offers comprehensive running plans designed by an Olympic running coach and a team of expert sports physiotherapists. Our plans go beyond standard running schedules by including personalized strength and mobility training , providing a well-rounded approach to your running journey. Additionally, the app adapts to your feedback , tailoring the plan to your current fitness level for a customized progression.

Question 1

How long does it take to train for a 10K?

Accepted Answer

How long it takes to train for a 10K really depends on where you're starting from. If you're new to running, jumping in too quickly can lead to injuries — it’s important to build your mileage gradually.

Beginner runners can usually build up to running 10 km continuously in about 15 weeks.

If you’re a more experienced runner, you might only need 8 to 12 weeks to prepare. That said, 15 to 24 weeks is ideal if you’re aiming for peak performance in the 10K.

Question 2

Can I choose when to run?

Accepted Answer

Yes, you can easily adjust your training schedule and choose what workouts you want to do on specific days.

The app will help you understand how best to balance your training and recovery days to avoid getting injured, but you always have the final say.

Question 3

How does strength training prevent running injuries?

Accepted Answer

In addition to strengthening your muscles, strength training also strengthens your tendons, helps you develop good movement patterns, and improves your position sense.

Strong muscles and tendons take longer to fatigue when you run, which means that you can sustain good running form for longer. They also reduce the impact on your joints as they can absorb more of the force.

Improved movement patterns and position sense have been shown to reduce the risk of sprains and strains.

Question 4

Will I get bulky muscles from strength training?

Accepted Answer

No. We've designed the strength training workouts in the app to build strength and control without bulking you up.

Question 5

How do mobility workouts help running?

Accepted Answer

Our bodies move as kinetic chains, meaning that what happens in one part of the body affects the movement of the next.

Mobility workouts help you optimize the movement throughout your kinetic chain — so you move more freely when you run.

Question 6

Can I remove the mobility and strength workouts?

Accepted Answer

Yes, you have full control over your schedule. The app will suggest an optimal training plan, but you can always add, remove, or move workouts.

Question 7

Why choose a running plan from Exakt Health?

Accepted Answer

For optimal performance improvement and injury prevention combined, Exakt Health offers comprehensive running plans designed by an Olympic running coach and a team of expert sports physiotherapists.

Our plans go beyond standard running schedules by including personalized strength and mobility training, providing a well-rounded approach to your running journey.

Additionally, the app adapts to your feedback, tailoring the plan to your current fitness level for a customized progression.

10K training plan