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4 Week Beginner 10K Training Schedule

Get 10K-Ready in One Month

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Updated March 31, 2014

10krace.jpg
John Kieffer/Photolibrary/Getty

If you signed up for a 10K race that's about a month away, you still have time to get ready for your race. This training program is designed for beginner runners who want to build up to running a 10K (6.2 miles) in four weeks.

Although this schedule (see below) is for beginners, don't start it if you've been inactive for at least the past three months. Ideally, to start this training program, you should be active a couple days a week and can run up to three miles. If you're not quite up to that, here are two beginner training schedules to try:
4 Weeks to One Mile
4 Weeks to Two Miles

If you have more time to train for your 10K, check out these two 8-week 10K training schedules:
10K Run/Walk Training Schedule
Beginner Runner 10K Training Schedule

Training Schedule Notes:

Long Runs (LR): You're not training for a long distance event, but long runs will help you develop your stamina, which is important in 5K racing. You should do your long runs at a comfortable, conversational pace. You should be able breathe easily and talk in complete sentences. Your easy runs (ER) should also be done at this effort.

Rest Days: On rest days, you can take the day off or do some easy cross-training (CT), such as biking, swimming, yoga, strength training, or another activity you enjoy.

4 Week Beginner 10K Training Schedule

Week 1:
Day 1: 30 min CT or Rest
Day 2: 2 miles ER
Day 3: 30 min CT or Rest
Day 4: 2 miles ER
Day 5: Rest
Day 6: 3 miles LR
Day 7: 2 miles brisk walk or Rest

Week 2:
Day 1: 30 min CT or Rest
Day 2: 2.5 miles ER
Day 3: 30 min CT or Rest
Day 4: 2.5 miles ER
Day 5: Rest
Day 6: 4 miles LR
Day 7: 2 miles brisk walk or Rest

Week 3:
Day 1: 30 min CT or Rest
Day 2: 3 miles ER
Day 3: 30 min CT or Rest
Day 4: 3 miles ER
Day 5: Rest
Day 6: 5 miles LR
Day 7: 2 miles brisk walk or Rest

Week 4:
Day 1: 3 miles ER
Day 2: 30 min CT or Rest
Day 3: 3 miles ER
Day 4: Rest
Day 5: 2 miles ER
Day 6: Rest
Day 7: Race day!

Also see:  Tips for Your First 10K
 

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