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10K training plan, 4 days a week

A 10K plan on four days a week: hills, then VO2 intervals and race pace, easy runs and a long run, each week planned from what you log.

Sample plan: 10 weeks to race day, 4 runs a week

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Week 1

4 runs2 h 32 min
  • Tue20 minEasy run
  • Thu47 minHill repeats
  • Sat25 minEasy run
  • Sun60 minLong run

Coach

This first week matches what you're running now, so your body can settle in.

For someone running about 2 h 30 min a week now.

Every week to race day

For this page’s sample runner, if every week goes as planned. Yours is planned from your race, your days and what you run now.
  1. Week 1: 152 minutes, build
  2. Week 2: 167 minutes, build
  3. Week 3: 179 minutes, build
  4. Week 4: 198 minutes, race-specific
  5. Week 5: 147 minutes, easier
  6. Week 6: 200 minutes, race-specific
  7. Week 7: 218 minutes, race-specific
  8. Week 8: 238 minutes, race-specific
  9. Week 9: 189 minutes, taper
  10. Week 10: 165 minutes, race week
Running time each week to race day
  1. Week 4 You completed last week, so this week builds to about 200 minutes. Race-specific training: sessions at your race effort.
  2. Week 5 This is an easier week, so your body can absorb the training.
  3. Week 9 Taper: less running, same intensity, so you start the race fresh.

A typical build week

Week 3: 4 runs, 2 h 59 min. Below, Tuesday’s run as your coach spells it out.

Week 3

4 runs2 h 59 min
  • Tue42 minHill repeats
  • Thu40 minEasy run + strides
  • Sat35 minEasy run
  • Sun62 minLong run

Coach

You completed last week, so this week builds to about 180 minutes.

Tuesday, week 3

Hill repeats

Time
42 min
Distance
6.5 km
Effort
8/10
Heart rate
177–181 bpm
  1. 2.5 km warm-up6:57–6:20 /km
  2. 8 × 45 s hard, 1:30 min easy between4:58–4:45 /km
  3. 1.5 km cool-down6:57–6:20 /km
Why this run
Hill reps build strength and running form with less impact than speedwork.
Coach's note
Find a steady hill. Jog or walk back down to recover.

Paces for this goal

For the runner on this page, with a 25:00 5K.
Training paces by effort
Effortper kmper mile
Easy6:57–6:2011:11–10:12
Steady6:11–5:459:57–9:15
Threshold5:22–5:168:38–8:29
Intervals4:58–4:458:00–7:39

Predicted 10K: 51:54

About these paces

Your coach sets your paces from your current fitness: a recent race, or your usual easy pace to start. Each race or 5K time trial updates them, and so do imported runs that show you're fitter.

What matters on four days

  • Keep the easy days easy

    The hard day only helps if the runs around it are calm enough to absorb it.

  • Keep the long run

    A steady long run makes 10K effort feel shorter. It doesn't have to be fast to be useful.

  • Strength before speed

    Hills come first; VO2 intervals and race pace follow as race day gets closer.

Questions before you start

What does a four-day 10K week look like?

Like week 3 on this page: hill repeats on Tuesday, an easy run with strides on Thursday, an easy run on Saturday and a long run on Sunday, 2 h 59 min in all. In race-specific weeks, from week 4 here, VO2 intervals join the race-pace session.

How long is the longest run for a 10K?

Your long run grows gradually from what you run now toward what a 10K needs, without big jumps from one week to the next. Easier weeks along the way let your legs catch up before it grows again.

How many hard sessions a week?

Usually one, with easy running around it so you recover. Experienced runners who already run a lot may get a second in the weeks before a race.

What happens after the 14 days?

Unless you subscribe, for $9.99 a month or $59.99 a year, your coach stops: no new weeks, logging, check-ins or reminders. You can still see your plan, past weeks and logged runs, and download or delete your data. We never asked for a card, so nothing is charged.

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See your first week in a few questions

Your plan starts from your race, the days you can run and what you run now. Then every week is planned from the one before.

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