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

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.

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

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
4 Week 10k Plan - Printable

The most comprehensive plan you will find

Rated 5 out of 5
October 28, 2019 7:05 pm

I had run a couple of half marathons and was in reasonable shape coming into the plan and it was a good rise in intensity throughout. You need to want to do an event like this – I was getting up at 3am to get my long run in before kids weekend sport etc and this was hard. When you combine the plan with the online community through the Marathon Handbook FB page and website, you get complete support. Have used this plan with great success and now looking at upping the pace in the marathon space… GREAT JOB!

Rob McCaw

Remember that speed is not important for this training plan – more important is your ability to keep running the distances necessary.

Rated 5 out of 5
May 18, 2023 1:51 am

The information is helpful.


10 / 10 - Got my through my race!

Rated 5 out of 5
January 17, 2023 4:51 am

Great plan


This plan hit so well!

Rated 4 out of 5
December 28, 2022 6:12 am

Well, I have been marathoning for almost 15 years and wanted to test something new out. I tried this plan because it looked completely different than any training method before. It didn’t make sense how the running peaked, and I got to the start line exhausted and sick, clearly under rested. The marathon had actually gone pretty smoothly until mile 17, when my ankle rolled and my ACL ripped. Had to quit the race and was upset with this training plan. However, free IS free. 6/10. Would not recommend


Amazing programme!!

Rated 5 out of 5
November 15, 2022 11:16 am

These running plans are AMAZING. I used it for 2 half marathons and I was so surprised at how I gained fitness, even though I was ill for 2 weeks and sustained a knee injury!

I completed the half marathon in 1h37 min 😃🤗

Thanx again team!

Miranda (51 yrs old 🥰)