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Train together for the White City 10K
Choose a free plan or join the WLR Training Club: an 8-week community programme designed to take you from winter training to the White City start line with structure, support and people to run with.
Prefer to train independently?
Our free plans remain available for runners who want structure without joining the coached programme. Pick the plan that reflects where your running is today.
Your first 10K
Get round comfortably and enjoy it. Finishing time does not matter.
- Length
- 12 weeks — start late January
- Runs
- 3 a week
- Longest Run
- Builds to 8 km
- Walking
- Encouraged. Run–walk finishes 10K perfectly well
Two easy 25–35 minute runs midweek, one longer weekend run adding about 10% each week. Every fourth week, drop the long run back to give your legs a rest.
Break 60 minutes
A realistic target off 12 weeks of consistent running.
- Length
- 10 weeks - start early February
- Runs
- 4 a week
- Longest run
- Builds to 12 km
- Target Pace
- 5:57 per km · 9:35 per mile
Two easy runs, one session of intervals or a tempo run, one long steady run at the weekend. The session is the one that moves the needle; the easy runs are what let you do the session.
Chasing a PB
This is a flat course with long straights and few turns. If you are going to run a fast 10K, run it here.
- Length
- 10 weeks — start early February
- Runs
- 5 a week
- Longest Run
- Builds to 16 km
- Key Work
- Threshold volume, plus 1 km reps at goal pace or quicker
Two quality sessions — one threshold, one at 10K pace or faster — with easy running either side and a long run at the weekend. Race a parkrun in weeks 4 and 7 to check where you are.
If you are new to exercise, have been unwell, or are returning from injury, talk to your GP before starting a plan.
Three coached sessions each week
Training Club members can join up to three mentor- or coach-led sessions each week. Attend all three or choose the sessions that fit your schedule and experience.
Track session
Structured intervals for speed, running economy and confidence at 10K pace. Groups are organised by ability so the session works for first-time racers and experienced runners alike.
Road session
Tempo, threshold and race-pace work on local roads and paths. The focus is controlled pacing, technique and learning how your target 10K effort should feel.
Long community run
Easy aerobic running in pace groups, building endurance without turning every run into a race. Distances will vary by ability and training goal.
Work out your splits on this course
Set a target and get the pace you need in both units, your halfway split, and which pacer to run with on the day.
Even splits, which is how the pacers run. Most people find the first 3 km along Scrubs Lane feel too easy at this pace — that is correct, as even paced running is the secret to success’
Practise even pacing
The White City 10K is designed as a flat, fast road race. Use some training runs to practise settling into target pace early rather than starting too quickly.
Arrive fresh
Reduce training volume in the final week, keep the remaining running comfortable, and avoid adding unfamiliar hard sessions close to race day.
Join the WLR Training Club
Training Club is our coached build-up to race day: up to three group sessions each week for eight weeks, including a track session, a road session and a weekend long run.
Members train in ability-based groups, receive the weekly plan and session guidance, and become part of the West London Run community before they reach the start line.
Planned launch price: £89 for the full 8-week programme. Capacity will be limited in Year 1 so that groups remain properly supported.