If you plan to compete in a 10K race but have little time to prepare for it, in this article we will give you the main keys to training a 10K in four weeks.

The first thing to keep in mind is that it is essential to be very cautious, especially if you debut at this distance.

The training plan that we provide you is designed to finish the test, so if you want to improve your brand, it is necessary that you have a longer period of time and that your workouts be more specific.

How to prepare a 10k?

There are still those who think that to prepare for a 10-kilometer race, it is enough to go out for a run every day for about an hour.

Actually, the training sessions will be very varied and will combine long and short distances, series, changes of rhythms, etc.

Here are the different types of exercises that we will do during our one-month plan:

  • Short shoots. It’s about running shorter distances at joyous paces.
  • Long runs. They are greater distances that we will do maintaining a comfortable pace, being able to finish the last kilometers more quickly.
  • Series. They are divided into short and long. Although they are highly feared by most runners, they are effective in improving our speed.
  • Fartlek . Have you heard of fartlek or rhythm changes? It is about running a certain distance faster and, later, recovering another distance at a jog. For example: 200 meters at a fast pace and 200 as a recovery. You can also do these beat changes by time. If you are a beginner and this training session is too difficult for you, do active recovery with a brisk walk.
  • Slopes . We will choose a slope and make several ascents. We will do the descent by jogging gently. Another option is to run up hills or on a path where you find several slopes. Thanks to these hill sessions you will develop your power, strengthen your legs and have a more efficient stride.

Importance of strength training

I’m sorry to tell you that to prepare for this distance, running is not enough. The strength training will help prevent injuries and mainly improve your technique .

It is very important that you strengthen both your lower and upper body. We will do planks, squats, core, lumbar exercises , etc.

You don’t need to attend a gym, as you can strength train from home or in the park.

The benefits of this type of training are:

  • As mentioned above, you will be at a lower risk of injury as your muscles will be developed and strong.
  • You will improve your speed and run faster.
  • It will help you maintain an upright posture.
  • There is an increase in resistance.
  • You will speed up your metabolism, so you will burn a greater number of calories at rest.
  • It will reduce the appearance of fatigue and tiredness.
  • You will gain higher efficiency.


So far we have only talked about the types of training that we will do during those four weeks, but do not forget that rest and recovery are also part of our planning.

Do you know what happens if you don’t respect the rest periods correctly?

  • The muscles will not recover properly, so they will be subjected to continuous stress that will probably lead to injury.
  • The Overtraining will not help improve your performance.
  • Psychologically we also need to rest to increase our motivation.
  • The benefits of the work previously done will be lost.

A beginning runner should rest for about three days a week. We can take advantage of that time to have a good stretching session .

4 week training plan

Next, we leave you the four-week training plan to face a 10K . You are ready?

Week 1

  • Monday: Basic planks holding the posture 30 seconds + lower body work.
  • Tuesday: 50 minutes of progressing race.
  • Wednesday: Stretching.
  • Thursday: 20 minute warm-up + 1 minute fast Fartlek with 1 minute jogging (barely moving from place) x 5+ 10 minute jogging to release legs.
  • Friday: Stretching. You can do some gentle yoga session.
  • Saturday: Upper body + core + lumbar strength .
  • Sunday: Run of 7 kilometers in progression.

Week 2

  • Monday: 5 kilometers at a happy pace + planks holding 30 seconds.
  • Tuesday: 20 minute warm-up + 8 series of 100 meters lengthening stride with recovery of 1 minute + 10 minutes jogging very smoothly.
  • Wednesday: Stretching.
  • Thursday: Lower body + core work.
  • Friday: 6 kilometers + 10 short hills + 10 minutes jogging.
  • Saturday: Stretching.
  • Sunday: 8 kilometers in progression.

Week 3

  • Monday: Stretching.
  • Tuesday: 20 minutes jogging + series of 1000 meters x 3 with recovery of 1.30 + 10 minutes jogging.
  • Wednesday: Planks + upper body work + lumbar.
  • Thursday: 20 minutes of warm-up + 3 kilometers in progression + 10 minutes of jogging.
  • Friday: Lower body work + stretching.
  • Saturday: Stretching.
  • Sunday: 8 kilometers in progression + 5 short hills + 10 minutes jogging.

Week 4

  • Monday: Stretching.
  • Tuesday: 20 minutes + 2 sets of 2000 in progression with a recovery of 1.30 + 10 minutes at a jog.
  • Wednesday: Stretching.
  • Thursday: 15 minutes easy + 2 minute fast Fartlek and 1 minute recovering x 6 + 10 minutes jogging + planks.
  • Friday: Stretching.
  • Saturday: You can go out to activate your legs for about 20 minutes and do 4 straights of 100 meters in progression.
  • Sunday: 10K race.

Other tips

Finally, we leave you several tips to help you face your career successfully:

  • Do not innovate in food or sports clothing on the day of the competition.
  • If you are a beginner, do not pay attention to time or be overwhelmed by it. Your goal is to reach the finish line, surely later on you will be able to finish the race with a better pace.
  • Arrive early enough to warm up for about 20 minutes.
  • When you finish the test, don’t forget to stretch.
  • Enjoy the atmosphere and every step you take!

Conclusions to successfully prepare a 10K

Now you know how to prepare a 10K in just one month . Remember that you must be very careful and comply with your training sessions to be prepared on the day of the test; otherwise, you may get a nasty scare.

Train short and long series, rhythm changes, slopes, filming, etc. Do not forget that strength training will help you improve your performance and prevent the appearance of a large number of injuries.

Respect the rest days and take the opportunity to do a longer and more complete stretching session. Many runners choose to introduce simple yoga exercises.

In case of doubt, or if you need a more specific type of training, go to a professional to advise you and analyze your situation.

When the time comes you will be more than ready, so put on your sneakers and enjoy those 10K!

One Response

Leave A Comment

Your email address will not be published. Required fields are marked *