Run in the Dark 10k Training Plan


Looking to get your training started, but not sure how where to begin? We’ve got you covered! Our Run in the Dark coach, John O’Regan, has designed training plans to get you ready to run 5km or 10km in 10 weeks. We’ve also included some tips to keep you motivated along the way.

Read on to find out more about John O’Regan (and why we picked him as our run coach!), and to download the training plans.

About our Run in the Dark Coach

John O’Regan started running in April 2001 and since then has competed in some of the most extreme Marathons and Ultra Marathons in the world taking in the 7 Continents. He now runs competitively and has represented Ireland in Trail, 100K and 24-hr Races. He’s also a running coach and competes in shorter races including 5&10ks, with a 5k Personal Best of 17:20 and a 10k Personal Best of 35:09.


“John is our expert Run in the Dark coach. He was the man I turned to for advice prior to the Gobi March 2003 and then my team-mate for The North Pole Marathon 2004, the Dead Sea Ultra 2007 and the Everest Marathon 2007. He was always faster when I wasn’t slowing him down and was 2nd in the Ice Marathon in Antarctica, won the Machu Picchu Peru and is a Spartathlon finisher in Greece. He also runs for 24 hours straight at world champs. In short he is the real deal!”

– Mark Pollock

About our Training Plans

John has designed our intermediate training plans to get you off the couch and in peak condition for Run in the Dark this November. Choose the 5km or 10km option below and don’t forget to share your fitness journey with us on our Facebook, Twitter and Instagram.

This year we have introduced two new advanced versions of the training plan for the more seasoned runners taking part in Run in the Dark.

We’ll also have a series of Facebook Live Q&As with John and Mark Pollock, where they’ll answer all of your training and fitness questions. Follow our Facebook page, or sign up to our newsletter to be alerted when the Q&A is taking place.


If you’re looking for a target for your training, why not join Run in the Dark this November? You can test yourself against the clock and help in the Mark Pollock Trust’s mission to fast-track a cure for paralysis.

Runners have taken part in Run in the Dark supporting Collaborative Cures

times around the globe

locations around the world in 10 years