If you've got a month to train for your 10K, take a look at this four week training plan, where you'll be out running five times a week. That means two rest days to give your body time to recover, and different schedules of speed, fartlek and recovery runs. Sticking to this training plan should mean you'll be able to pace yourself to a 40-50 minute 10K.
Two key things to remember when following this training plan:
1. The sessions aren’t set in stone. Be flexible with speeds and distances where you need to, especially if you start to feel like your legs are getting tired.
2. You can change the order of the sessions to fit in with your life, just make sure you follow the basic principle of not scheduling hard sessions back-to-back.
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday | |
|---|---|---|---|---|---|---|---|
| Week 1 | Rest | 2.5M fartlek, emphasis on pyramid efforts | 6Published: 06 May 2018 | 3-4M fast but controlled | Rest | 6-8Published: 06 May 2018 | 6-7M easy |
| Week 2 | Rest | 2-2.5M warm-up, then 5 x 800m or 3 mins, with 400m or 2.5-min recoveries, then 2-2.5M cool-down | 5-7RWs 4-week 10K training plan, running 5 days a week | 2M easy, 2M fast, 2M easy | Rest | 6-8Runners World, Part of the Hearst UK Wellbeing Network | 7-8M easy |
| Week 3 | Rest | 2-2.5M warm-up, then 5 x 1000m or 3.5-4 mins, with 400m or 4-min recoveries, then 2-2.5M cool-down | Rest | 6-8M steady, inc hills | Rest | 2week 10K training plan, running 3 days per week | 8-9M easy |
| Week 4 | Rest | 2-2.5How to train for a hilly race | 5-7M easy | 6M steady | Rest | 3-5week 10K training plan, running 3 days per week | RACE |
If you're not sure you can fit five days of running in to your week, take a look at our 4-M warm-up, then 5 x 800m or 3 mins, with 400m or 2.5-min recoveries, then 2-2.5M cool-down.
If you're an experienced runner looking to reach a goal of a 35-40 minute 10K, look at our more advanced 4-Free half marathon training plans for every goal.
