If you've got a month to train for your 10K, take a look at this four week training plan, where you'll be out running five times a week. That means two rest days to give your body time to recover, and different schedules of speed, fartlek and recovery runs. Sticking to this training plan should mean you'll be able to pace yourself to a 40-50 minute 10K.
Two key things to remember when following this training plan:
1. The sessions aren’t set in stone. Be flexible with speeds and distances where you need to, especially if you start to feel like your legs are getting tired.
2. You can change the order of the sessions to fit in with your life, just make sure you follow the basic principle of not scheduling hard sessions back-to-back.
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday | |
|---|---|---|---|---|---|---|---|
| Week 1 | Rest | 2.5Summer running gear sale | 6M steady, inc hills | 3-4M easy, 1M fast, 1M easy, 1.5M fast, 2M easy | Rest | 6-8RWC: 16-week, sub-3:45 marathon training plan | 6-7M easy |
| Week 2 | Rest | 2-2.5What everyones reading | 5-7M easy, 1M fast, 1M easy, 1.5M fast, 2M easy | 2RWs 4-week 10K training plan, running 5 days a week | Rest | 6-8Runners Worlds training pace calculator | 7-8M easy |
| Week 3 | Rest | 2-2.5M easy, inc hills | Rest | 6-8week 10K training plan, running 6-7 days per week | Rest | 2week 10K training plan, running 3 days per week | 8-9M easy |
| Week 4 | Rest | 2-2.5M easy, inc hills | 5-7M easy | 6M steady | Rest | 3-5Couch to 5K: How to start running in six weeks | RACE |
If you're not sure you can fit five days of running in to your week, take a look at our 4-week 10K training plan, running 3 days per week.
If you're an experienced runner looking to reach a goal of a 35-40 minute 10K, look at our more advanced 4-Half marathon training plan for beginners.
