Running Race Training 10K Training Schedules How to Train for a 10K Race in Just 4 Weeks Beginner, Intermediate, and Advanced Programs By Christine Luff, ACE-CPT Christine Luff, ACE-CPT LinkedIn Twitter Christine Many Luff is a personal trainer, fitness nutrition specialist, and Road Runners Club of America Certified Coach. Learn about our editorial process Updated on November 08, 2019 Reviewed Verywell Fit articles are reviewed by nutrition and exercise professionals. Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Content is reviewed before publication and upon substantial updates. Learn more. by John Honerkamp Reviewed by John Honerkamp LinkedIn Twitter John Honerkamp is an RRCA and USATF-certified running coach, celebrity marathon pacer, and recognized leader in the New York City running community. Learn about our Review Board Print Maskot/Getty Images Table of Contents View All Table of Contents 4-Week Program Beginner Training Intermediate Training Advanced Training If you signed up for a 10K race (6.2 miles) and haven't started training yet, you can still get into racing shape if you put your mind to it. By establishing a roster of rotating programs—with regular training and rest days—it is possible to be race-ready in as little as 4 weeks. The secret is to build endurance and strength without overtraining, a task that is often easier said than done. To this end, it is important to follow the prescribed training schedule whether you are a beginner, intermediate, or advanced runner. This doesn’t mean that you can’t run longer or incorporate more runs into your weekly schedule. You simply need to avoid pushing your body beyond its limit, something that can not only set you back physically but cause you real harm. Facets of the 4-Week Program Whether you are a new or veteran racer, the foundational training schedule will involve one of three training programs: Cross-training (CT) and rest days: On non-running days you can either take the day off or embark on easy CT activities such as biking, swimming, or yoga. The choice is largely dependent on how your body responds to the training. As part of the CT program, try to incorporate a strengthening workout two to three times per week. Easy runs (ER): These are no longer than 3 miles, also run at a comfortable, conversational pace. Long runs (LR): Over 3 miles, long runs are designed to develop your stamina. Run at a pace where you are able to breathe easily and speak in complete sentences. Intermediate and advanced runners need to incorporate additional training programs to achieve their optimal 10K race pace: 10K interval workouts: Run at your optimal 10K race pace, followed by a 2-minute recovery pace. For example: Run 400 meters at your 10K goal pace with 2 minutes rest (repeat 8 times); or run 800 meters at 10K pace with 2 minutes rest (repeat 6 times). Start and finish these workouts with 1 mile of easy running. Hill repeats (HR): Run up a hill for 200 to 400 meters at your 10K effort pace. Recover by running down the hill at an easy pace. Your breathing should not be labored by the time you start your next repeat. Tempo runs (TR): Develop your anaerobic threshold (AT) which is critical to fast racing. Start with 10 minutes of easy running followed by 20 to 25 minutes of running at a pace 10 seconds per mile slower than your 10K race pace. End with 10 minutes of running at a reasonable cooling-down pace. If you are running training outdoors, you can measure your routes with either a running app like RunKeeper or Strava or an online mapping site like MapMyRun. Beginner 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 3 miles. If not, aim for a program able to get you up to speed for a 1-mile or 2-mile run. Week 1 Training Schedule Day 1: 30 minutes CT or rest (rest 2 days per week)Day 2: 2 miles ERDay 3: 30 minutes CT or restDay 4: 2 miles ERDay 5: RestDay 6: 3 miles LRDay 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 ERDay 3: 30 minutes CT or restDay 4: 2.5 miles ERDay 5: RestDay 6: 4 miles LRDay 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 ERDay 3: 30 minutes CT or restDay 4: 3 miles ERDay 5: RestDay 6: 5 miles LRDay 7: 2-mile brisk walk or rest Week 4 Training Schedule Day 1: 3 miles ERDay 2: 30 minutes CT or restDay 3: 3 miles ERDay 4: RestDay 5: 2 miles ERDay 6: RestDay 7: Race day Intermediate 10K Training Schedule This 4-week training program is designed for runners who have previous race experience and are looking to improve their 10K time. You should be able to run up to 5 miles comfortably to start this program. Week 1 Training Schedule Day 1: 40 minutes CT or restDay 2: 20 minutes TR plus 2 HRDay 3: 30 minutes CT or restDay 4: three 4-minute intervals at a 10K paceDay 5: RestDay 6: 5 miles LRDay 7: 3 miles ER Week 2 Training Schedule Day 1: 40 minutes CT or restDay 2: 30 minutes TR plus 3 HRDay 3: 25 minutes CT or restDay 4: three 4-minute intervals at a 10K paceDay 5: RestDay 6: 7 miles LRDay 7: 3 miles ER Week 3 Training Schedule Day 1: 40 minutes CT or restDay 2: 25 minutes TR plus 3 HRDay 3: 30 minutes CT or restDay 4: three 4-minute intervals at a 10K paceDay 5: RestDay 6: 6 miles LRDay 7: 3 miles ER Week 4 Training Schedule Day 1: 30 minutes CTDay 2: RestDay 3: 20 minutes TRDay 4: RestDay 5: 2 to 3 miles ERDay 6: RestDay 7: Race Day Advanced 10K Training Schedule This 4-week training program is designed for veteran competitors who are already able to run up to 7 miles comfortably. Week 1 Training Schedule Day 1: 40 minutes CT or restDay 2: 25 minutes TR plus 2 HRDay 3: 30 minutes CT or restDay 4: three 5-minute intervals at a 10K paceDay 5: RestDay 6: 7 miles LRDay 7: 4 miles ER Week 2 Training Schedule Day 1: 40 minutes CT or restDay 2: 30 minutes TR plus 3 HRDay 3: 40 minutes CT or restDay 4: four 5-minute intervals at a 10K paceDay 5: RestDay 6: 8 miles LRDay 7: 4 miles ER Week 3 Training Schedule Day 1: 40 minutes CT or restDay 2: 25 minutes TR plus 3 HRDay 3: 40 minutes CT or restDay 4: three 5-minute intervals at a 10K paceDay 5: RestDay 6: 7 miles LRDay 7: 3 miles ER Week 4 Training Schedule Day 1: 30 minutes CTDay 2: RestDay 3: 20 minutes TRDay 4: RestDay 5: 2 to 3 miles ERDay 6: RestDay 7: Race Day A Word From Verywell Although 4 weeks is plenty of time to get ready for a 10K race, it is important to do so within your limitations. Training is the time when many overuse injuries first develop or get worse. Always listen to your body, and take a couple of extra rest days if you need it. 3 Sources Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. Balsalobre-fernández C, Santos-concejero J, Grivas GV. Effects of Strength Training on Running Economy in Highly Trained Runners: A Systematic Review With Meta-Analysis of Controlled Trials. J Strength Cond Res. 2016;30(8):2361-8. doi:10.1519/JSC.0000000000001316 Faude O, Kindermann W, Meyer T. Lactate threshold concepts: how valid are they?. Sports Med. 2009;39(6):469-90. doi:10.1055/s-0043-122740 Messier SP, Martin DF, Mihalko SL, et al. A 2-Year Prospective Cohort Study of Overuse Running Injuries: The Runners and Injury Longitudinal Study (TRAILS). Am J Sports Med. 2018;46(9):2211-2221. doi:10.1177/0363546518773755 By Christine Luff, ACE-CPT Christine Many Luff is a personal trainer, fitness nutrition specialist, and Road Runners Club of America Certified Coach. See Our Editorial Process Meet Our Review Board Share Feedback Was this page helpful? Thanks for your feedback! What is your feedback? Other Helpful Report an Error Submit