4 Week Beginner 10K Training Schedule

Getting to the stage where you can run 10k is no easy feat – so if you’ve signed yourself up for a race, or just want to get fitter, congratulations! You’ve set yourself a worthy goal that will require hard work, but is definitely attainable.

You’ll obviously need to pace yourself – you can’t expect to be able to run 10k on your first day if you’re a beginner! But even if you’re not great at running, 10k is something that you can achieve. You can do it – so believe in yourself!

This quick and handy guide will give you a simple and safe 4 week program that will help get you to the stage where you can run 10k, even if you’re a beginner runner! Read on to find out more!

Know Your Limits

Getting to 10k in 4 weeks is totally possible for most people who can run a little. Depending on your fitness level, it may be harder or easier, and take more or less time. However, that doesn’t mean that you should put yourself under too much pressure!

Getting even a little closer is better than not getting there at all. No matter what your fitness level, strive to achieve something realistic.

Pushing yourself too hard might well make you consider abandoning the whole thing – whereas keeping a moderate pace where you can enjoy yourself will make things so much easier.

Be proud of yourself whenever you improve, no matter how small the improvement may seem. Pushing your body or your brain past their limits will just harm your progress – so don’t feel like you need to make yourself suffer!

If you’re completely new to running, and feel that 10k might be a little too much for you to achieve in 4 weeks, consider aiming to run 5k! It’s still a great fitness goal, and will get your body used to running – making 10k much easier!

What You’ll Be Doing

Obviously, you’ll be running! However, let’s go into a little more detail than that.

Your aim is to get to the stage where you can run 10k – which means, of course, that at the start 10k is too far!

That’s fine – you’ll be getting fitter and fitter as the weeks go by, and your body will adapt to running more and more, to the point where 10k seems like a goal you can really hit!

It’s important to pace yourself, which is why this program gives mandatory rest days, in addition to optional ones.

Pushing too hard too early will only harm your progress in the long run. The aim is for you to incrementally get more comfortable with running – so if at any point in the program you feel like you’re uncomfortable, then adjust and slow down the program.

First, we have easy runs. On easy run days, you’ll be doing runs of no more than three miles. You’ll be running at a comfortable pace during these – no need to push too hard, as these are to build up your body’s tolerance to running in the long term!

Long runs are, as the name implies, longer than easy runs. This means they’ll be over three miles long. Again, you should aim to do these at a pace that’s comfortable, where you can talk and breathe without difficulty.

Cross-training days are days where you can do optional cross-training activities – for instance, cycling, swimming, or some light ball games. If you’re feeling too tired after running the previous day, however – then by all means take a rest day!

And, of course, rest days are self explanatory – it’s time for you to forget about running for a bit. Take the day off and avoid running, even if you feel up to it. Your body needs time to recover – in the long run, not giving it that time will cause you problems!

Week 1

Day 1: 30 minutes cross training or rest
Day 2: 2 miles easy run
Day 3: 30 minutes cross training or rest
Day 4: 2 miles easy run
Day 5: Rest
Day 6: 3 miles long run
Day 7: 2 miles brisk walk or rest

Week 2

Day 1: 30 minutes cross training or rest
Day 2: 2.5 miles easy run
Day 3: 30 minutes cross training or rest
Day 4: 2.5 miles easy run
Day 5: Rest
Day 6: 4 miles long run
Day 7: 2 miles brisk walk or rest

Week 3

Day 1: 30 minutes cross training or rest
Day 2: 3 miles easy run
Day 3: 30 minutes cross training or rest
Day 4: 3 miles easy run
Day 5: Rest
Day 6: 5 miles long run
Day 7: 2 miles brisk walk or rest

Week 4

Day 1: 3 miles easy run
Day 2: 30 minutes cross training or rest
Day 3: 3 miles easy run
Day 4: Rest
Day 5: 2 miles easy run
Day 6: Well earned rest
Day 7: Another well earned rest – or, if you’re signed up for one, race day!


Hopefully this article has shown you a useful and effective program for keeping you fit and getting you to 10k in 4 weeks! Remember to adjust the program if you feel like you need to slow the pace – and always, always remember to rest!

Training to run any distance is a noble goal for anyone, so congratulations! Well done for deciding to improve your fitness levels and your health. And, if you’ve completed this program and it worked for you, then more congratulations are in order!

Matt Williams