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
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1. First Encounter with Codoon Smart Shoes
The first time I learned about Codoon smart running shoes was early last year when Codoon launched its first generation of smart running shoes. I was fortunate enough to get a trial opportunity and became one of the first users of Codoon smart running shoes. My fondness for Codoon running shoes started from then because they have a key feature that distinguishes them from other running shoes: 'smart' technology. Simply put, they allow runners to better understand their running posture, cadence, and other crucial running data for healthy running. I have tried, tested, and purchased two pairs of Codoon Smart Running Shoes 1.0, one pair of Smart Running Shoes 2.0, and Codoon Smart Walking Shoes. Therefore, I am quite familiar with Codoon smart shoes. When the 10K smart running shoes were released, I was immediately attracted to their design. Thanks to Codoon Trendy Products Store, I got another chance to test these shoes. Let me share my real experience over the past few days.
2. Comfort Test
This time, the outer packaging box uses the 'Codoon Green' color scheme, which gives a fresh feeling. The outer packaging of the shoe box was undamaged upon receipt. Opening the box revealed the Codoon 10K in fluorescent green. I can say that this design is more stylish and elegant than the previous two smart shoes. The sole is made of high-rebound EVA, and even before wearing them, you can feel the elasticity. The upper has high-density ventilation holes, making it lightweight and breathable. The overall weight of the shoes is also very light.
I couldn't wait to try them on. Those who have worn Codoon shoes know that the sizes run small, so you need to choose one size larger than usual. I chose size 41, and the shoes fit perfectly. They feel very light, the sole has good elastic cushioning, and they are much lighter and more comfortable than the previous two models.
3. Smart Test
The smart running shoes are not only comfortable to wear but also smart. Below is the process of binding them with the Codoon APP for a smart test. Take out the Codoon smart chip, which is still the same small, compact size, slightly larger than a one-yuan coin. The Codoon logo on the front is now golden, probably to distinguish it from other models. The smart functions of the entire shoe rely on this smart chip, so new users of Codoon smart shoes should carefully read the instructions for proper use.
Turn on your phone's Bluetooth, open the Codoon APP, go to the equipment interface, select 'Add Running Shoes,' and scan the QR code on the back of the chip to quickly bind it! Remove the insole from the left shoe and place the chip in the chip compartment of the left running shoe. This is important—the chip should be placed with the Codoon logo facing up!
Don't rush! Another crucial step is to stand with your feet shoulder-width apart after placing the chip correctly in the shoe forstatic calibrationThis calibration tests whether your feet roll inward or outward while running, so be sure to perform the static calibration.
Once calibration is successful, you can start running. Open the Codoon APP, select the Codoon 10K running shoes in the sports interface, and it will quickly connect to the shoes. Click 'GO' to start running. During the run, there are voice prompts for your cadence and foot landing posture. After the run, the shoe's data will automatically sync with the Codoon APP. The test showed that my running posture is still heavily heel-striking.
Of course, changing your running posture once it becomes a habit is not easy, but as a regular runner, I still strive to improve my posture and increase my cadence. Over the past two years, my cadence has increased to over 180, but my heel-striking posture has not improved significantly. This is something I need to work on in future posture training. The smart shoe's posture test can accurately reflect your running posture and identify areas for improvement. This is the feature I am most satisfied with in Codoon smart running shoes. The Codoon APP also offers training courses for posture running, which I am currently following to improve my running posture.
Another feature of the smart running shoes is the ability to run without a phone. If you run without your phone, the running data will sync to the exercise record when the smart shoe chip connects to the Codoon APP. Unfortunately, the smart chip does not have a built-in GPS module, so the distance data is calculated based on cadence and stride length, which may differ from the distance data when the Codoon APP's GPS is enabled. However, I still prefer running with my phone to track my route. The feature to record data without a phone is useful when the phone's battery is depleted, ensuring that running data is not lost.
The Codoon Smart 10K running shoes still retain the feature of earning red envelopes through exercise. After syncing data with the smart shoes each day, a red envelope reward window pops up in the sports interface, which is quite fun.
4. Summary
During these days of trial, whether walking or running, the Codoon Smart 10K running shoes have performed effortlessly. The design is simple and elegant, the craftsmanship is exquisite, and they are comfortable to wear. The smart testing and features for running training make them particularly suitable for beginners and runners looking to improve their cadence and posture. When running becomes a habit and a lifestyle, we should run healthily and scientifically. Finally, I suggest that the Codoon APP enriches and upgrades more training courses and plans in the smart training section, making the smart shoes even smarter to guide everyone in scientific running and smart exercise!
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!
