Train for 10km run in 4 weeks

10K Training Schedule 

 

Although this schedule is for beginners, it is not meant for someone who has never run before or has been inactive for more than 3 months. The 4-week schedule should only be used if you are already able to comfortably run 5 km. If not, aim for a program able to get you up to speed for a 2 km or 3 km run. 

 

Week 1 Training Schedule

• Day 1: 30 minutes CT or rest (rest 2 days per week)
• Day 2: 2 miles ER
• Day 3: 30 minutes CT or rest
• Day 4: 2 miles ER
• Day 5: Rest
• Day 6: 3 miles LR
• Day 7: 2-mile brisk walk or rest

Week 2 Training Schedule

• Day 1: 30 minutes CT or rest (rest 2 days per week)
• Day 2: 2.5 miles ER
• Day 3: 30 minutes CT or rest
• Day 4: 2.5 miles ER
• Day 5: Rest
• Day 6: 4 miles LR
• Day 7: 2-mile brisk walk or rest 

Week 3 Training Schedule

• Day 1: 30 minutes CT or rest (rest 2 days per week)
• Day 2: 3 miles ER
• Day 3: 30 minutes CT or rest
• Day 4: 3 miles ER
• Day 5: Rest
• Day 6: 5 miles LR
• Day 7: 2-mile brisk walk or rest

 

Week 4 Training Schedule

• Day 1: 3 miles ER
• Day 2: 30 minutes CT or rest
• Day 3: 3 miles ER
• Day 4: Rest
• Day 5: 2 miles ER
• Day 6: Rest
  
• Day 7: Race day