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
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.
The most comprehensive plan you will find
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!
A Great Training Plan
This was a great training plan to follow. Ended up doing my 1/2 marathon in 1:58.45 which is 20 minutes better than my previous PB. Thanks a mil!!
Thanks for helping all the runners out there
Really nice work by Thomas. Everyone should download and follow his training plans.
Get out of my way
Really good book. Not a lot of extra fluff. Here is what you need to do. Now go do it. Building for my 1st marathon. See you on the other side.
10k training plan