RW’s 4-Week 10K Schedule, 3 Days Per Week

Four weeks is long enough to improve your fitness and put a little edge of speed in your legs. There are three schedule options here: one for runners who can spare three days a week to train; one for five days a week; and one for six or seven days a week. Each option loosely relates to a range of target 10K times, and these are shown at the top of each schedule. The most basic option does assume you’re already running a minimum of three times and 16-20 miles a week, so if you’ve never run before but you’re committed to running a 10K in four weeks’ time you’d be best to simply focus on building up the length of your runs rather than following the more speed-orientated structure of these schedules.

Two key things to remember:

  1. The sessions aren’t set in stone. Be flexible with speeds and distances where you need to, especially if you start to feel tired all the time.
  2. Feel free to change the order of the sessions to fit in with your daily schedule. Just be sure to follow the basic principle of not scheduling hard sessions back-to-back.

(Approx 45- to 60-minute 10K)
  Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Week 1 Rest 2M easy, then 8 x 400m or 80 secs fast, with 400m or 2-3 min jog recoveries, then 2M easy Rest Rest Rest 5-7M easy, inc 10 x 100m strides 5M easy
Week 2 Rest 2M warm-up, then 6 x 600m or 2-mins, with 400m or 3-min jog recoveries, then 2M cool-down Rest Rest Rest 5-7M steady, inc hills 6M easy
Week 3 Rest 2M warm-up, then 5 x 800m or 3-mins, with 400m or 3-4 min jog recoveries, then 2M cool-down Rest Rest Rest 15 mins easy, 20 mins fartlek, 15 mins easy 7M easy
Week 4 Rest 2M warm-up, then 6 x 400m or 80 secs, with 400m or 2-3 min jog recoveries, then 2M cool-down Rest 4-5M easy Rest Rest RACE