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?

1. Step-by-Step Progress: Steadily improving from your current level
2. Balance of Speed and Endurance: Developing running abilities comprehensively
3. Personalized Pacing: Adjusted based on your target time
4. Injury Prevention: Scientific training intensity control

stylish and versatile codoon new smart 10k training edition</

Codoon recently updated its entry-level running shoe line, the 'Codoon Smart Running Shoe 10K Comprehensive Training Edition,' targeting beginners with their first pair of smart running shoes. Codoon's running shoes have been worn by many, including models like 10K, 21K, 42K, and walking shoes. Additionally, the smart chip enhancement adds a layer of intelligence to these shoes, allowing users to run without a phone. Priced at 199, it offers excellent value for money.

This new 10K Comprehensive Training Edition was launched through crowdfunding, and I was among the first to back it.

I've had the new 10K Comprehensive Training Edition for two weeks now, and overall, the experience has been very positive. Personally, I feel it's the best Codoon running shoe in terms of comfort. This 10K Comprehensive Training Edition is not only suitable for beginners but also for intermediate and advanced runners as a training shoe.

Unboxing Overview

The new 10K Comprehensive Training Edition features a popular one-piece fly-knit upper, similar to flagship models from Nike and Adidas. Although previous walking shoes also had a one-piece fly-knit upper, this is the first time it's being used in a running shoe.

The one-piece fly-knit upper has many advantages: it offers a strong sense of unity, high breathability, and elastic material that fits any foot shape while looking great. Compared to traditional sandwich uppers, it's much lighter, with the men's size 42 weighing only 227 grams! This weight classifies it as a racing shoe.

Of course, the one-piece knit upper isn't without its drawbacks. It offers less support compared to sandwich uppers, and its lifespan is shorter due to the lack of the traditional three-layer design. However, running shoes are consumables.

The support for the new 10K Comprehensive Training Edition comes from the sole and the spliced area of the one-piece fly-knit upper. This part of the fabric is denser, and special weaving techniques are used to provide shape and support, preventing the knit upper from collapsing.

The tongue features a sock-like design, preventing the traditional issue of tongue displacement in running shoes.

The heel support and lace eyelets use heat-press technology to enhance support and stability. The heel logo is made of reflective material to increase safety during night runs.

The sole doesn't feature high-tech enhancements but uses traditional high-elastic EVA foam material with a three-segment shock absorption design. The forefoot uses higher-cost dual-density cushioning material, complemented by ultra-elastic EVA foam in the midsole from midfoot to heel.

The feel is bouncy, especially the heel, making running very enjoyable without feeling any loss of energy. Beginners should find this very appealing.

My advice for beginners choosing running shoes is to prioritize comfort first, support and elasticity second, and breathability third.

Most beginners lack running experience and are often in the 'running blindly' stage, not to mention the importance of correct running posture. I was once a beginner and made all the mistakes beginners make, frequently getting injured without knowing why!

My advice for beginners is to maintain core stability, take small steps, and land with the whole foot. Avoid heel striking, as the heel has many nerve endings, and long-term heel striking can affect the visual nerves. Incorrect running posture can also impact soft tissues, leading to irreversible knee damage over time. Therefore, besides learning the correct running posture, choosing running shoes with excellent support and cushioning is crucial. The new 10K's midsole and outsole are outstanding, with a bouncy midsole, good support, anti-slip, comfort, and breathability, making it very suitable for beginners.

Every Codoon running shoe comes with a smart chip similar to Garmin's 'Little Sprout' running dynamics. This chip can record your exercise status and analyze detailed exercise data such as time, distance, steps, step frequency, stride length, landing posture, and more. The best part is that you can go running without your phone and then sync and upload to Codoon easily.

I tested the shoes by running approximately sixty kilometers. As a training shoe, it leaves little to be desired—comfortable, breathable, cushioned, and anti-slip, making it very suitable for daily training.

However, for interval training, it might lack some responsiveness due to the overly bouncy midsole, which isn't ideal for racing. Racing shoes need a firmer sole.

While previous Codoon running shoes had some shortcomings, I can't find any faults with this new 10K Comprehensive Training Edition. It has everything I want, so there's no need to nitpick.

I personally think this is the best-looking and most comfortable Codoon running shoe. It's very versatile for everyday wear, and I highly recommend it.