4 Week 10k Training Plan

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

4 Week 10k Training Plan

Who is it for?: 

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

How Long?: 

4 Weeks.

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 week; 4 days of running and 1 day of cross training.

Starting Ability

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

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.

Why?

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!

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 Training Plan Here

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

4 Week 10k Training Plan 1

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

Great plan for first time Marathon!

Rated 5 out of 5
May 16, 2022 4:15 pm

While preparing for my first marathon, Belgrade 2022., I followed this 16 week marathon training plan. With a 100% training plan done (did not skipped a single training day!), I was able to finish marathon in 4:05:00hrs. Would have even better time, but didn’t see pavement damage, and suffered from a light ankle injury. So, do all your workouts, keep your eyes on the road while racing, and you’ll get to the finish line with this training plan for sure.

Nikola Desancic

Good advice

Rated 5 out of 5
May 15, 2022 8:32 pm

Good overall plan, but should include non running days of weighted squats and lunges, anerobic exercises

Tony Galea

Boston Marathon

Rated 5 out of 5
May 2, 2022 5:42 pm

This training plan was amazing! I started this plan 11 weeks in advance of the Boston Marathon hoping I would be able to find a bib, and I was accepted onto a charity team 8 weeks in advance. This was my first marathon, and the longest I ran before this was 13.1 miles. I followed this plan and was able to finish the Boston Marathon in 4:11:22, having had food poisoning the day before.

Kyra

Half Marathon Under 2 Hours

Rated 5 out of 5
February 16, 2022 10:31 pm

I completed my first 10 K with my daughter at the end of May and she invited me to run a half marathon with her. She told me her goal was to complete the half marathon in under two hours, so that became my goal as well. In order to accomplish that, she recommended that I start following a training plan. After looking at several plans, I requested this 10 week half marathon plan. What really made the difference in my training was the helpful emails covering various topics that I really needed to succeed. I followed the plan and we both finished the race in under two hours! Thank you Thomas at Marathon Handbook.

Andrew Huffman