RUN THE SHOW! A 10-WEEK RUNNING PLAN FOR YOUR NEXT HYROX

Published: 24/10/2025, By: Emma Kirk-Odunubi

Emma Kirk-Odunubi found her love for movement early on, using sport to feel strong and get through tough times. Since then, she’s run 14 marathons (including an ultra!) and tackled two HYROX World Championships. Now, she’s sharing her top training tips and a simple running plan to help you smash your running at your next HYROX race.

All runners come into this sport at different points. Some of you may never have run before, while others may be experienced runners with years of mileage. Meet yourself where you are at. If that means starting with a couch to 5k programme, then building to 10k – do it. But why 10k? The entire race consists of 8 × 1k runs, but by the time you conquer the stations and move through the Roxzone, you will likely cover closer to that 10k marker. If you’re reading this as an experienced runner or someone looking to chase a time, test your pace for a 10k beforehand. Can you hold the pace you want for HYROX over 10k without stations in between? This will be a great indication of your ability to hold pace.

Whichever camp you fall into, a 10k benchmark is a great initial starting point. Your run plan below will be based on being able to run for 50 minutes already. If this isn’t you, slowly look to build your longest run by 5 minutes weekly.

To run faster, we won’t be running at maximal effort all the time. A phrase I say a lot is run slow to run fast. This is where the science comes in. Slow runs build endurance. They train your heart, lungs, and muscles to keep going for longer, as well as building your aerobic system.

Your aerobic system is how your body fuels your muscles by using oxygen to turn carbohydrates and fat into the energy we need to live and exercise. The more efficient our aerobic system, the stronger our base of fitness. The bigger our base, the more efficient the system, and the longer we can hold faster paces.

Therefore, in this plan, one of your runs will be a long, slow, easy run that will build in distance/time over the weeks. This run will be at a beautifully slow conversation pace. If you had to rate the perceived effort (RPE) out of 10, with 10 being maximal, this run would register a 4. See the explanation of RPE below.

Rate of Perceived Effort (RPE) In a Nutshell

• 1 – Very light exertion

  Minimal effort, such as walking slowly or gentle stretching. Feels easy and comfortable.

• 2 to 3 – Light activity

  You could sustain this effort for hours. Breathing is calm, controlled, and conversational. Great for recovery or gentle warm-ups.

• 4 to 6 – Moderate activity

  You’re breathing more heavily but still able to talk in full sentences. Feels comfortable but purposeful – this is your “easy” or “long run” zone where endurance builds.

• 7 to 8 – Vigorous activity

  You’re working hard. Breathing is heavier, conversation is limited to short sentences, and effort feels challenging. This is your speed or interval training zone.

• 9 – Very hard activity

  You can only say a few words at a time. Your heart rate is high, effort is intense, and maintaining pace feels tough.

• 10 – Max effort

  All-out exertion. Feels almost impossible to sustain for more than a short burst – this is your limit.

Understanding the Three Key Workouts

In this plan, you’ll focus on three main types of runs each week:

1. Easy Run

   A slow, comfortable run designed to build endurance and aerobic capacity. You should be able to hold a conversation easily during this run. This run helps strengthen your heart, lungs, and muscles without excessive fatigue.

2. Speed or Interval Run

   This session involves running at a high intensity – usually intervals or tempo efforts faster than your goal HYROX race pace. The goal is to teach your body and mind to handle faster speeds and to improve your lactate clearance, which helps delay fatigue during the race.

3. Long Run

   A longer, slow-paced run designed to improve endurance by increasing your time on your feet. This run builds your aerobic base and mental toughness, and it gradually increases over the 10 weeks up to 90 minutes.

YOUR 10-WEEK HYROX RUN TRAINING PLAN

WEEK 1 – ESTABLISH YOUR BASELINE

Your first week sets the foundation. The goal is to find your current fitness level and start building consistency.

Here’s your breakdown:

• Easy run: 30 minutes at a conversational pace (RPE 3–4).
• Speed run: 1k time trial to set your baseline pace, rest 4 minutes, then 6 × 400m intervals with 2 minutes recovery each. Keep intervals within 3–5 seconds of each other.
• Long run: 50 minutes at an easy effort to build endurance.

WEEK 2 – BUILDING VOLUME

Now that you’ve set your baseline, we begin adding volume.

Here’s your breakdown:

• Easy run: Increase to 35 minutes, maintaining easy effort.
• Speed run: 4 × 1.6k (1 mile) intervals with 2 minutes light jog or walk recovery. Run faster than your long run pace but sustainable.
• Long run: Extend to 60 minutes, stay relaxed and steady.

WEEK 3 – SPEED CONSISTENCY

This week is all about refining pacing and sustaining speed under fatigue.

Here’s your breakdown:

• Easy run: Maintain 35 minutes for active recovery.
• Speed run: 10 × 400m repeats with 2 minutes rest, keeping each rep within 3 – 5 seconds of your target pace.
• Long run: 60 minutes to solidify aerobic endurance.

Week 4 – ENDURANCE UNDER PRESSURE

We start layering in more sustained efforts.

Here’s your breakdown:

• Easy run: Increase to 40 minutes, conversational pace.
• Speed run: 5 × 1.6k intervals with 2 minutes rest, focus on sustained effort.
• Long run: Extend to 70 minutes, focus on efficiency.

WEEK 5 – DELOAD AND RETEST

This week allows your body to recover while testing progress.

Here’s your breakdown:

• Easy run: Reduce to 30 minutes to allow recovery.
• Speed run: Retest 1k time trial, rest 4 minutes, then 20 minutes at your goal HYROX pace.
• Long run: Drop back to 50 minutes, keep mileage manageable.

WEEK 6 – HYROX PACE WORK

Now we begin to train closer to race intensity.

Here’s your breakdown:

• Easy run: 45 minutes comfortable effort.
• Speed run: 3 rounds of 1.2k at HYROX race pace, rest 90 seconds, then 400m faster than race pace.
• Long run: Build to 70 minutes to reinforce aerobic base.

WEEK 7 – STRENGTH THROUGH REPETITION

This week mirrors the previous one but with added volume to increase challenge.

Here’s your breakdown:

• Easy run: Maintain 45 minutes.
• Speed run: 4 rounds of 1.2k at race pace, rest 90 seconds, followed by 400m faster than race pace.
• Long run: Extend to 80 minutes at easy pace.

WEEK 8 – PEAK ENDURANCE AND CONTROL

This is your biggest week before tapering.

Here’s your breakdown:

• Easy run: Increase to 50 minutes at low RPE for recovery.
• Speed run: 5 rounds of 1.2k at HYROX race pace with 90 seconds rest, each followed by 400m faster than race pace.
• Long run: Peak at 90 minutes, keep effort easy.

WEEK 9 – DELOAD AND REFRESH

Time to pull back before race week.

Here’s your breakdown:

• Easy run: Reduce to 30 minutes.
• Speed run: 40-minute run at goal HYROX interval pace, steady but not maximal.
• Long run: Reduce to 60 minutes for recovery.

WEEK 10 – RACE WEEK

This is it – race week! Keep everything light and sharp.

Here’s your breakdown:

• Easy run: 20 minutes to stay loose.
• Speed run: 20 minutes at goal HYROX interval pace – smooth and confident.
• Race Day: Trust your training, pace yourself through each station, and enjoy your race!

READY TO RUN?

With this 10-week HYROX running plan, you’ll build a strong aerobic base, improve your speed, and prepare both body and mind for race day. Consistency, smart training, and combining this run plan with your strength and HYROX-specific workouts will set you up to crush your next event. Stay patient, listen to your body, and enjoy the journey to becoming your strongest HYROX runner yet!

All images and videos featured are taken from @emmakirkyo's Instagram