Signed up for a 10K in a month? Hoping to do some structured training to cross the finish line strong? Find a free 4 week 10K training plan that will help you successfully complete your race!
There are three different plans available in this post to help beginner and intermediate runners based on your current fitness level. At the bottom of the post you’ll find the full plans and can download them – but be sure to first read all the helpful info in this post that explains baseline requirements, workouts descriptions, and more.
*Disclaimer: This post was written and reviewed by Chrissy Carroll, RRCA Running Coach and USAT Level I Triathlon Coach. It is for informational purposes only and does not constitute individual training advice. Always consult a physician prior to beginning any new exercise program
Who is this plan for?
Let me start by saying that ideally, you’ll give yourself more than 4 weeks to train for a 10K. A better option would be around 2-3 months of structured training, possibly longer depending on your fitness level or goals.
However, clearly if you landed on this post, you probably have an upcoming race in mind and are looking for a quicker plan to prepare yourself.
There are three different plans available in this post – please review the recommendations and baseline fitness requirements to select the right one based on your needs.
- Plan 1 is geared towards new runners.
- Plan 2 is geared towards beginner runners. You didn’t just start running, but you may have never done the 10K distance before. Or you’ve already completed one and are looking to do another, but with more structured training.
- Plan 3 is geared towards intermediate runners who are looking to improve their speed in the 10K race.
What level of fitness do I need to start?
In order to start the 4 week 10k training plan, here is the baseline level of fitness you should have:
- Plan 1 – You can currently run (or run/walk) 2.5 miles. Ideally, you should have at least 1 month of experience running (or run/walking) a couple times per week prior to starting this plan.
- Plan 2 – You have been running for the last 2-3 months, at least 2-3 times per week. You can currently run at least 3-4 miles comfortably.
- Plan 3 – You have been running for the last 4-6 months, at least 2-3 times per week. This past running included conversational pace running and tempo runs. You can currently run at least 5-6 miles comfortably.
In addition to above, you should also not have any injuries or medical conditions that preclude your ability to run comfortably.
Schedule Overview
Each plan varies in it’s time commitment and mileage:
- Plan 1 – 3 runs per week, around 8-12 miles per week of running. Recommend Mon, Weds, Sat OR Tues, Thurs, Sun schedule.
- Plan 2 – 4 runs per week, around 11-15 miles per week of running. Recommend Mon, Tues, Thurs, Sat OR Tues, Weds, Fri, Sun schedule.
- Plan 3 – 5 runs per week, around 20-25 miles per week of running. Recommend Mon, Tues, Thurs, Sat, Sun.
Workout Descriptions
Here’s an overview of the different types of running workouts you’ll see in this 4 week 10k plan:
Easy runs (all plans) – These are shorter runs done at an easy conversational pace. They should be run at a pace about 90 seconds slower than your goal race pace. For example, if you’re hoping to run 10 minute miles in your 10K, then your easy runs would be done around an 11:30 pace. There’s some wiggle room here to go a bit faster or slower, but the key is to make them easy and comfortable.
Long runs (all plans) – Like it sounds, these are your longest runs of the week. Complete them at a comfortable pace, around 90 seconds slower than your 10K pace.
Tempo runs (plans 2 and 3): Tempo runs include a sustained effort at a moderately hard pace. You’ll start and end each tempo run with easy running. For plan 2, this is included as mileage before and after. For plan 3, you should run 10-15 minutes at a comfortable pace for your body before and after.
Speed work (plan 3) – These are track workouts that are done at specific pacing to help improve your speed. Each speed workout should include at least a 10-minute warm up and cool down at a comfortable pace. The workouts also list a recovery interval which should be done with a walk or jog (whichever feels right for your body).
For example, one speed workout is listed as “2 x 1.5 mile at 5K pace; R: 0.5 mile”. This means you would do the following:
- 10-15 minute comfortable run warm up
- 1.5 miles at 5K pace
- 0.5 mile walk or jog
- 1.5 miles at 5K pace
- 0.5 mile walk or jog
- 10 minutes comfortable run cool down
Additional 10K Training Tips
- Warm up and cool down: Warming up is important, as it allows your both your heart rate and muscles to gradually prepare for the challenge of the workout. Similarly, a cool down helps gradually bring the heart rate back down. Start and end each easy run with a few minutes of easy jogging. And for your speed workouts, always start those with at least 10 minutes of comfortable running.
- Stretch after runs: Static stretching (like touching your toes or doing a quad stretch) are best done after your run. The benefits are sometimes debated, but I do think it may help prevent muscle tightness after a workout (and it feels great!). If you notice ongoing muscle tightness after your workouts, consider adding in foam rolling.
- Get good sneakers: The rule of thumb is to change out your sneakers every 300-500 miles, or every six months. If you’ve still wearing the same pair of kicks that you had on during training last year, it’s probably time to get some new shoes. This can help you avoid issues like shin splints.
- Eat smart before your race: On an everyday basis, you don’t need to worry much about a special diet or nutrition plan when training for a 10K – though a balanced diet is always a good idea! On the morning of your race though, it’s smart to eat a carb-rich meal about 1-3 hours beforehand. Choose something that you know will sit well in your stomach and that you’ve eaten before previous runs without a problem.
Your 4 Week 10K Training Plans
You can find images of the plans below that you can print or pin to Pinterest – or download a PDF copy of all three training plans.
For accessibility purposes, the full training plans are also written out in plain text below each plan image.
*Plans are for individual use only; not permitted for commercial use or display on other websites.*
Plan 1 – New Runners
Week 1:
- Monday – 2.5 miles easy
- Wednesday – 2.5 miles easy
- Saturday – 3.5 mile long run
Week 2:
- Monday – 3 miles easy
- Wednesday – 3 miles easy
- Saturday – 4.5 mile long run
Week 3:
- Monday – 3.5 miles easy
- Wednesday – 3 miles easy
- Saturday – 5.5 mile long run
Week 4:
- Monday – 3.5 miles easy
- Wednesday – 2.5 miles easy
- Saturday – RACE!
Plan 2 – Beginner Runners with Some Running History
Week 1:
- Monday – 3 miles easy
- Tuesday – 1 mile easy, 1 mile at 10K goal race pace, 1 mile easy
- Thursday – 2 miles easy
- Saturday – 4 mile long run
Week 2:
- Monday – 3 miles easy
- Tuesday – 1 mile easy, 2 miles at 10-20 seconds slower than 10K goal race pace, 0.5 miles easy
- Thursday – 2 miles easy
- Saturday – 5 mile long run
Week 3:
- Monday – 3 miles easy
- Tuesday – 1 mile easy, 1.5 miles at 10K goal race pace, 1 mile easy
- Thursday – 2 miles
- Saturday – 6 mile long run
Week 4:
- Monday – 3 miles easy
- Tuesday – 2.5 miles easy with 4×30 second controlled strides (accelerate to a fast run for that time, then slow down to a jog – keep in controlled and comfortable)
- Thursday – 2 miles easy
- Saturday – RACE!
Plan 3 – Intermediate Runners Looking to Improve Time
Week 1:
- Monday – 10 min comfortable run warm up, 2×1.5 mile at 5K pace with ½ mile recovery between each interval, 10 min comfortable run cool down
- Tuesday – 4 miles easy
- Thursday – 10-15 min comfortable run warm up, 2 mile tempo at 10-20 sec slower than 10K pace, 10-15 min comfortable run cool down
- Saturday – 6 mile long run
- Sunday – 3 miles easy
Week 2:
- Monday – 10 min comfortable run warm up, 6x800m at 10-20 seconds faster than 5K pace with 400 m walk/jog recovery between each interval, 10 min comfortable run cool down
- Tuesday – 4 miles easy
- Thursday – 10-15 min comfortable run warm up, 3 mile tempo at 10-20 sec slower than 10K pace, 10-15 min comfortable run cool down
- Saturday – 7 mile long run
- Sunday – 2 miles easy
Week 3:
- Monday – 10 min comfortable run warm up, 4x1200m at 10 seconds faster than 5K pace with 600 m walk/jog recovery between each interval, then 3×200 meters at best effort with 200 meters of walk/jog recovery between each (or standing recovery if preferred), 10 min comfortable run cool down
- Tuesday – 4 miles easy
- Thursday – 10-15 min comfortable run warm up, 3 mile tempo at 10-20 sec slower than 10K pace, 10-15 min comfortable run cool down
- Saturday – 6 mile long run
- Sunday – 3 miles easy
Week 4:
- Monday – 10-15 min comfortable run warm up, 3 mile tempo at 10-20 sec slower than 10K pace, 10-15 min comfortable run cool down
- Tuesday – 4 miles easy
- Thursday – 3 miles easy
- Saturday – RACE!
Share: Are you training for a 10K? What race are you planning to run? If you used this plan, how did it go?
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I just wanted to let you know that I completed my first 10k after completing your beginner proram. I have been an active CrossFitter for 9 years, but my boyfriend convinced me to do a 10k with him. I usually struggle to run a 5k and am lucky to run faster than a 10:00 pace. I completed your beginner program on a treadmill set at 11:30 pace with 1.0 incline. I am proud to say I completed the 10k in under an hour! 59:45 with a 9:37 pace!
Woohoo! Way to go Lauren. I’m so excited that you finished in under an hour – that’s seriously impressive. 🙂