How to Do 10K Run
10K Run is a cardio exercise using bodyweight, listed as advanced in the A90 Training Club catalogue.
Demonstration video coming soon
Primary muscle
Cardio
Equipment
Bodyweight
Difficulty
Advanced
01 / Move with control
How to perform
How to do 10K Run
- 01Start with a light jog to elevate the heart rate and prepare the ankles and calves.
- 02Establish a rhythmic breathing pattern where inhalations and exhalations match your foot strikes.
- 03Maintain an upright torso with a slight forward lean from the ankles to utilize gravity for forward momentum.
- 04Drive the arms forward and back in a linear path to assist the legs during the later stages of the run.
- 05Monitor your pace on a wearable device to ensure you stay within the target aerobic zone.
Same guidance shown inside the A90 app
02 / Anatomy
Muscles worked by 10K Run
Tap to explore manually
Primary movers
- Quads Extends the knee, driving squats, lunges and jumps.
- Core Stabilises the spine and transfers force.
- Calves Pushes off the ground through the ankle.
Stabilisers
- Lower back Stabilises the spine during lifts and bends.
- Forearms Grips and stabilises the wrist under load.
03 / A90 Coach
A90 Coach tip
Monitor your cadence and aim for 170 to 180 steps per minute to reduce the impact force on the knee joints.
Same coaching engine used inside the A90 app
05 / FAQ
10K Run questions
What muscles does 10K Run work?
10K Run is catalogued as a cardio exercise in A90 Training Club, with the cardio as its primary muscle group.
How do you do 10K Run correctly?
Start with a light jog to elevate the heart rate and prepare the ankles and calves. Establish a rhythmic breathing pattern where inhalations and exhalations match your foot strikes. Maintain an upright torso with a slight forward lean from the ankles to utilize gravity for forward momentum. Drive the arms forward and back in a linear path to assist the legs during the later stages of the run. Monitor your pace on a wearable device to ensure you stay within the target aerobic zone.
What is the A90 coach tip for 10K Run?
Monitor your cadence and aim for 170 to 180 steps per minute to reduce the impact force on the knee joints.
Is 10K Run suitable for beginners?
10K Run is rated advanced in the A90 Training Club catalogue.
Do you need equipment for 10K Run?
No. 10K Run is listed as a bodyweight movement in the A90 catalogue, so you can train it with no kit.
A90 Intelligence
Put this into a real plan.
A90 Intelligence programmes 10k run into a 30, 60 or 90 day plan built around your equipment, then adjusts it as you train.
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