10K Running Training Plan Guide
A 10K run is an ideal middle-distance challenge, perfect for progressing from 5K or preparing for a half marathon. RunBox AI coach creates a personalized 8-12 week 10K training plan to help you safely and effectively achieve your goal.
Why Choose an AI-Customized 10K Training Plan?
- Step-by-Step Progress: Steadily improving from your current level
- Balance of Speed and Endurance: Developing running abilities comprehensively
- Personalized Pacing: Adjusted based on your target time
- Injury Prevention: Scientific training intensity control
run a 10km these foods can be eaten at will
Perhaps some serious runners are curious, is the above calculation reliable? How exactly is the energy consumption of running and the energy content of food calculated?
Step 1: Calculate running energy consumption
Using the internationally accepted formula for calculating running energy consumption (unit: kcal):
Of course, people with different weights running at different paces will consume different amounts of energy. All the above figures are calculated based on a 60kg individual running at a pace of 6:00. If you want more accurate running energy consumption data, you can calculate it using the table below:
Step 2: Calculate food calories
For food calorie calculations, we mainly refer to the 'Chinese Food Composition Table' compiled by the Nutrition and Food Safety Institute of the Chinese Center for Disease Control and Prevention (December 2009).
Food Calorie Table
Therefore, the above calculations are very scientific and reliable! Food is a basic human need, and completely resisting high-fat, high-calorie foods would take away much of life's pleasures. Eating some delicious food is not a crime; reasonable intake and a balance between eating and exercising is the key!
Original title: Want to eat but don't dare to, feeling bitter inside! Luckily, I ran 10km~
Start Your 10K Training
RunBox provides 10K runners with:
- Personalized 8-12 week training plans
- Perfect combination of speed and endurance training
- Race strategy and pacing guidance
- Professional recovery and nutrition advice
Download RunBox and let our AI coach help you break your 10K personal best!
