This 4 week 10k training plan is great for anyone who is already active, and wants to run a good 10k!
If you already have some running experience and are looking for a challenge, this is a great training plan.
Over the 4 weeks 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!
4 Week 10k Training Plan
Who is it for?:
Active people who are looking to run a great 10k!
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?
How Many Days Per Week?:
The training plan features 5 days of training per week; 4 days of running and 1 day of cross training.
People with some existing running experience, or are active in other sports.
Run / Walk
Struggling to continuously run the distances in the plan?
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!
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 strength some of the muscles weakened through running.
Recommended cross-training exercises include body weight exercises, light gym work, swimming, yoga, pilates, and cycling!
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 Training Plan Here
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