Free 4 week 10K training plan – 3 Days a Week

If you’ve dabbled in longer-distance race training in the past, you might have assumed that gearing up for a 10k race with the goal of setting a personal best (PB) would demand a lengthy training regimen. But it’s time to revise that belief! In a mere four weeks, you can achieve significant enhancements in your fitness and inject some swiftness into your stride.

So, without further delay, seize the opportunity—enroll in a race today and embark on this thoughtfully designed training plan. It’s engineered to ensure you stand confidently at the race’s starting line, fully primed for the challenge, all while adhering to just three weekly running sessions.

 

About the plan

Runners who embark on this training program should already have a level of comfort with the 10km distance. If you’re not there yet, consider building up your running foundation with our beginner training plans, which offer a gradual progression.

It’s important to remember that the sessions outlined in this training plan, as with any plan, are not rigidly fixed. Flexibility is key, especially if you begin to experience persistent fatigue. Feel free to make adjustments to speeds and distances as needed.

Additionally, don’t hesitate to reorganize the sessions to align with your daily schedule. However, do keep in mind a fundamental principle: avoid scheduling strenuous sessions consecutively to prevent overexertion and reduce the risk of injury.

4 Week 10km Training Plan

Week 1:

– Monday: Enjoy a well-deserved day of rest.
– Tuesday: Begin with 3 miles at a comfortable, easy pace, rated at 5/10 effort.
– Wednesday: Another day of rest to recharge.
– Thursday: Kick off with 2 miles at an easy pace, then delve into 4 sets of 60-second bursts of speed with a 2-minute break between each, followed by another 2 miles at an easy pace.
– Friday: Yet another rest day to allow your body to recover.
– Saturday: Embark on a 5-mile run at an easy pace. Feel free to incorporate walking segments if desired.
– Sunday: Rest once more to round off week 1.

Week 2:

– Monday: Take another valuable rest day to maintain your body’s resilience.
– Tuesday: Resume with 3 miles at an easy pace.
– Wednesday: Keep up the trend of rest to ensure you’re ready for the next challenge.
– Thursday: Start with 2 miles at an easy pace, then transition into 4 sets of 90-second bursts of speed with a 2-minute rest between each, followed by another 2 miles at an easy pace.
– Friday: Enjoy a day of rest to prepare for the weekend’s running.
– Saturday: Embrace a 5-mile run at an easy pace, and don’t hesitate to incorporate walking intervals.
– Sunday: Conclude week 2 with a well-deserved rest day.

Week 3:

– Monday: Maintain your momentum with a rest day to support recovery.
– Tuesday: Extend your run to 4 miles at an easy pace.
– Wednesday: A day of rest to ensure you’re prepared for the next training session.
– Thursday: Commence with 2 miles at an easy pace, then transition into 4 sets of 2-minute bursts of speed with a 2-minute break between each, followed by another 2 miles at an easy pace.
– Friday: Savor another rest day to rejuvenate.
– Saturday: Challenge yourself with a 7-mile run at an easy pace, and feel free to incorporate walking breaks.
– Sunday: Cap off week 3 with another rest day.

Week 4:

– Monday: Start week 4 with a rejuvenating rest day.
– Tuesday: Resume your training with 3 miles at an easy pace.
– Wednesday: Maintain your body’s readiness with another day of rest.
– Thursday: Begin with 2 miles at an easy pace, followed by 4 sets of 90-second bursts of speed with a 2-minute break between each, and conclude with another 2 miles at an easy pace.
– Friday: Embrace a well-earned rest day to prepare for the weekend.
– Saturday: Rest and recover, ensuring you’re in prime condition for race day.
– Sunday: It’s time for the 10K race! Give it your all and enjoy the challenge.

If you’re seeking training plans of similar duration but with an increased frequency of running sessions per week, explore the options below:

https://sportcoaching.co.nz/standard-10km-training-plan/
https://sportcoaching.co.nz/10km-booster-training-plan/
https://sportcoaching.co.nz/couch-to-10km-training-plan-buy-now/