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.
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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 | 2.5RWC: 16-week sub-3:30 marathon training plan | 6M fartlek, emphasis on pyramid efforts | 3-4Our 4-week training plan to sharpen your 10K speed | Rest | 6-8Advertisement - Continue Reading Below | 6-7M easy |
| Week 2 | Rest | 2-2.5How to train for a hilly race | 5-7Marathon plans whatever your time goal | 2Advertisement - Continue Reading Below | Rest | 6-8Health & Injuries | 7-8M easy |
| Week 3 | Rest | 2-2.5RWC: 16-week sub-3:30 marathon training plan | Rest | 6-8M fartlek, emphasis on pyramid efforts | Rest | 2Marathon plans whatever your time goal | 8-9M easy |
| Week 4 | Rest | 2-2.5M warm-up, then 4 x 800m or 3 mins, with 400m or 4-min recoveries, then 2.5M cool-down | 5-7M easy | 6M steady | Rest | 3-5M easy, 2M fast, 2M easy | RACE |
If you're not sure you can fit five days of running in to your week, take a look at our 4-Advertisement - Continue Reading Below.
If you're an experienced runner looking to reach a goal of a 35-40 minute 10K, look at our more advanced 4-Our 4-week training plan to sharpen your 10K speed.
