# 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. Page: https://www.createrunplan.com/10k-training-plan-4-days-a-week. Sample plan: 10 weeks to race day, 4 runs a week. ## Week 1 For someone running about 2 h 30 min a week now. | Day | Run | Time | | --- | --- | --- | | Tuesday | Easy run | 20 min | | Thursday | Hill repeats | 47 min | | Saturday | Easy run | 25 min | | Sunday | Long run | 60 min | Total: 2 h 32 min. ## 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. | Week | Running time | Phase | | --- | --- | --- | | 1 | 2 h 32 min | Build | | 2 | 2 h 47 min | Build | | 3 | 2 h 59 min | Build | | 4 | 3 h 18 min | Race-specific | | 5 | 2 h 27 min | Easier | | 6 | 3 h 20 min | Race-specific | | 7 | 3 h 38 min | Race-specific | | 8 | 3 h 58 min | Race-specific | | 9 | 3 h 9 min | Taper | | 10 | 2 h 45 min | Race week | ## A typical build week Week 3: 4 runs, 2 h 59 min. | Day | Run | Time | | --- | --- | --- | | Tuesday | Hill repeats | 42 min | | Thursday | Easy run + strides | 40 min | | Saturday | Easy run | 35 min | | Sunday | Long run | 62 min | ### Tuesday’s run: Hill repeats 42 min, effort 8/10, heart rate 177–181 bpm. - 2.5 km warm-up: 6:57–6:20 /km - 8 × 45 s hard, 1:30 min easy between: 4:58–4:45 /km - 1.5 km cool-down: 6:57–6:20 /km ## Paces for this goal For the runner on this page, with a 25:00 5K. | Effort | per km | per mile | | --- | --- | --- | | Easy | 6:57–6:20 | 11:11–10:12 | | Steady | 6:11–5:45 | 9:57–9:15 | | Threshold | 5:22–5:16 | 8:38–8:29 | | Intervals | 4:58–4:45 | 8:00–7:39 | Predicted 10K: 51:54. 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. ## Other plans - [10K training plan](https://www.createrunplan.com/10k-training-plan): 12 weeks. A 10K plan that starts from your running now and plans each week from what you log, with easier weeks to recover and race-pace weeks before race day. - [Intermediate 10K training plan](https://www.createrunplan.com/intermediate-10k-training-plan): 10 weeks. A 10K plan for regular runners: hills, VO2 intervals and race-pace sessions, a long run every week, and each week planned from the last. - [5K training plan, 3 days a week](https://www.createrunplan.com/5k-training-plan-3-days-a-week): 10 weeks. A 5K plan on three days a week: an easy run, a harder session once your week has room for one, and a long run, planned from what you log. [All plan guides](https://www.createrunplan.com/examples) ### From the blog - [What I wish I knew before my first 10K (a brutally honest timeline)](https://www.createrunplan.com/blog/first-10k-honest-timeline) - [What is a tempo run, and why should you actually do them?](https://www.createrunplan.com/blog/what-is-a-tempo-run) ## 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. [Start your 14 free days](https://www.createrunplan.com/start?goal=10k&days=4): 14 days free, no card, then $9.99 a month or $59.99 a year.