4 Week 10k Training Plan: Running Schedule + PDF

This 4 week 10k training plan is great for anyone who is already active, and who wants to run a good 10k!

If you already have some running experience and are looking for a challenge, then this training program will show you exactly how to train for a 10k in 4 weeks.   

Over the 4 week running schedule you’ll gradually build up your miles. 

Note: this plan assumes you are continuously running each training run, although if you wish to run/walk then that is perfectly acceptable too!

Keep scrolling to access the plan for free in PDF or customizable Google Sheets format – available in both miles and kilometers.

Our 4 Week 10k Training Program: How Does it Work?

How Many Miles Are In A 10k?

10 kilometres = 6.2 miles.

This is equivalent to running around a soccer field 30 times, or, travelling up and down the height of the Empire State Building just over 26 times.

Who is it for?: 

Active people who are looking to run a great 10k!

How Long?: 

4 Weeks long.

The 4 week 10k training plan doesn’t have a speed or pace focus at all – the objective is to get the required mileage in. 

Not convinced this is the plan for you?

Check out our other 10k training plans!

How Many Days Per Week?:

The training plan features 5 days of training per week4 days of running and 1 day of cross training (although the cross training day isn’t 100% essential, but certainly recommended).

4 Week 10k Training Plan: Running Schedule + PDF 1

Starting Ability

People with some existing running experience, or are active in other sports.

Training Breakdown: What Will Your Weekly Schedule Consist Of?

Run / Walk

Struggling to continuously run the distances in the plan?

No problem!

Adopt a structured run/walk approach, and you’ll be fine.

Try this; run for 2 minutes, walk for 1 minute.  Repeat.

If this is too much, increase the ratio so you’re walking more frequently.

As you body adjusts, you should find it easier to run more often than walk!

Still feel this plan is a bit aggressive? Check out my Couch To 10k Guide – it comes with 12-week and 8-week training plans!

Related: What’s a Good 10k Time? Average 10k Times

Silhouette of text saying '10k' and a person running against a sunset.

Cross Training

Each week includes a cross training day; although these aren’t mandatory, I highly recommend them.


Cross training is meant to work on your cardiovascular health and strengthen some of the muscles weakened through running.

Recommended cross-training exercises include body weight exercises, light gym work, swimming, yoga, pilates, and cycling!

Check out our ultimate guide on cross training for runners to find out more.

Long Runs

You should be factoring in one long, slow run every weekend. These runs are all about increasing your endurance gradually.

Remember to take it easy during them, don’t push things, and don’t worry about walking breaks – it’s all about building up that time on your feet.

Download The 4 Week 10k Training Plan For Free In Your Desired Format:

4 Week 10k Training Plan: Running Schedule + PDF 2

Download The Training Plan Here

Enter your email, and I’ll send you this free training plan now, in PDF and Google Sheets formats (completely customizable), in both miles and kilometers.  

After entering your email, you’ll be prompted to create an account on the Grow platform we use to control access to the plans. It’s completely free – make sure to complete the process to gain access to the plan!

Previous visitor or not seeing where to sign up?

Head over to our 10k training plan database for full access to all plans.

download the free training plan

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