Advertisement
4 Week 10k Training Plan: A Comprehensive Guide
Author: Sarah Jones, Certified Running Coach with 15 years of experience training runners of all levels, including successful completion of multiple marathons and ultra-marathons. She is also a certified strength and conditioning specialist.
Publisher: Runner's World Online – A leading online resource for runners providing expert advice, training plans, and community support. Runner's World has a long-standing reputation for publishing high-quality, evidence-based content on running.
Editor: Mark Johnson, Experienced editor specializing in health and fitness content with 10+ years in the publishing industry.
Keyword: 4 week 10k training plan
Summary: This 4 week 10k training plan provides a structured approach for runners aiming to complete a 10k race within four weeks. It emphasizes building a strong base, incorporating crucial elements like speed work, long runs, and rest, and navigating common pitfalls. The plan caters to runners already possessing a moderate running base and focuses on maximizing performance within the timeframe. The guide also offers crucial advice on injury prevention, nutrition, and race-day strategies.
Introduction: Embarking on Your 4 Week 10k Training Plan
Are you ready to conquer a 10k? This comprehensive 4 week 10k training plan is designed to help you achieve your goal, provided you already have a base level of fitness. This plan isn't for absolute beginners; it's for runners who can comfortably run for at least 30 minutes without stopping and have some experience running at a moderate pace. If you're a complete novice, a longer training plan is recommended.
Week 1: Building the Foundation of Your 4 Week 10k Training Plan
This initial week focuses on establishing a solid base and assessing your current fitness level. Avoid pushing yourself too hard; the goal is to prepare your body for the intensity of the coming weeks.
Monday: Rest or active recovery (light walking, stretching).
Tuesday: 30-minute easy run.
Wednesday: Cross-training (swimming, cycling) for 30-45 minutes.
Thursday: 20-minute easy run with 4 x 400m intervals at a comfortably hard pace with equal recovery jogs.
Friday: Rest or active recovery.
Saturday: 45-minute easy run.
Sunday: Long run: 60-75 minutes at an easy conversational pace.
Week 2: Increasing Intensity in Your 4 Week 10k Training Plan
Week two increases the intensity and duration of your runs. Focus on maintaining proper form and listening to your body.
Monday: Rest or active recovery.
Tuesday: 35-minute easy run.
Wednesday: Cross-training (swimming, cycling) for 45-60 minutes.
Thursday: 25-minute easy run with 6 x 400m intervals at a comfortably hard pace with equal recovery jogs.
Friday: Rest or active recovery.
Saturday: 50-minute easy run.
Sunday: Long run: 75-90 minutes at an easy conversational pace.
Week 3: The Peak of Your 4 Week 10k Training Plan
This week represents the peak of your training. You'll be pushing your limits, but remember to prioritize proper pacing and recovery.
Monday: Rest or active recovery.
Tuesday: 40-minute easy run.
Wednesday: Cross-training (swimming, cycling) for 60-75 minutes.
Thursday: 30-minute easy run with 8 x 400m intervals at a comfortably hard pace with equal recovery jogs.
Friday: Rest or active recovery.
Saturday: 55-minute easy run.
Sunday: Long run: 90-105 minutes at an easy conversational pace. This is your longest run of the plan.
Week 4: Tapering and Race Day Preparation for Your 4 Week 10k Training Plan
The final week is about tapering your training to ensure you're fresh and energized for race day. Reduce the volume and intensity of your runs.
Monday: Rest or active recovery.
Tuesday: 20-minute easy run.
Wednesday: Rest or active recovery.
Thursday: 15-minute easy run.
Friday: Rest. Focus on hydration and carb-loading.
Saturday: Rest.
Sunday: Race Day! Pace yourself strategically; don't start too fast.
Common Pitfalls to Avoid During Your 4 Week 10k Training Plan
Ignoring Rest: Rest and recovery are crucial. Overtraining can lead to injury and fatigue.
Ignoring Pain: Don't push through pain. Rest or seek medical advice if necessary.
Inconsistent Pacing: Maintain a consistent pace during your runs to avoid burnout.
Poor Nutrition and Hydration: Fuel your body properly with a balanced diet and adequate hydration.
Lack of Proper Warm-up and Cool-down: These are essential for injury prevention.
Nutrition and Hydration Strategies for Your 4 Week 10k Training Plan
Proper nutrition and hydration are essential for optimal performance. Focus on a balanced diet rich in carbohydrates for energy, protein for muscle repair, and healthy fats. Stay hydrated by drinking plenty of water throughout the day, especially before, during, and after your runs. Consider incorporating electrolyte drinks, especially during longer runs.
Race Day Strategies for Your 4 Week 10k Training Plan
Warm-up properly: A dynamic warm-up is crucial for preparing your muscles.
Start at a comfortable pace: Don't start too fast; save energy for the later stages of the race.
Stay hydrated: Sip water or sports drinks at aid stations.
Listen to your body: Don't push yourself beyond your limits.
Enjoy the experience: Celebrate your accomplishment!
Conclusion
This 4 week 10k training plan provides a structured approach to help you achieve your 10k goal. Remember to prioritize consistency, listen to your body, and enjoy the process. With dedication and proper planning, you can successfully complete your 10k race. Remember to consult your physician before starting any new exercise program.
FAQs
1. Can I modify this 4 week 10k training plan? Yes, you can adjust the plan based on your fitness level and experience.
2. What if I miss a workout? Don’t worry too much; just get back on track with your next scheduled workout.
3. What kind of shoes should I wear? Invest in good quality running shoes that provide proper support and cushioning.
4. What should I eat before the race? Opt for easily digestible carbohydrates like toast or oatmeal.
5. What if I get injured? Stop running and seek medical advice.
6. How important is stretching? Stretching is crucial for flexibility and injury prevention.
7. Can I use this plan if I've never run before? No, this plan is designed for runners with a pre-existing running base.
8. How do I determine my pace? Use a running watch or app to track your pace.
9. What if I don't finish the race? That's okay! Focus on your progress and try again.
Related Articles:
1. Beginner 10k Training Plan: A comprehensive guide designed for novice runners.
2. 12 Week 10k Training Plan: A more gradual approach for building endurance and strength.
3. 8 Week 10k Training Plan for Intermediate Runners: A challenging plan for runners already comfortable with regular running.
4. 10k Training Plan with Hill Work: Incorporates hill training for improved strength and endurance.
5. How to Avoid Common 10k Running Mistakes: Tips and advice to help you avoid common errors.
6. Nutrition Guide for 10k Runners: A detailed look at the best foods and drinks to fuel your runs.
7. Best 10k Race Day Strategies: Tips for maximizing your performance on race day.
8. Understanding Running Pace and Calculating Your Target Time: How to determine your optimal pace.
9. Recovery Strategies for Runners: Techniques and advice for maximizing recovery and preventing injuries.
4-Week 10k Training Plan: A Detailed Analysis
Author: Dr. Emily Carter, PhD, Exercise Physiology & Certified Running Coach
Dr. Emily Carter holds a PhD in Exercise Physiology from Stanford University and is a certified running coach with over 15 years of experience working with runners of all levels, from beginners to elite marathoners. Her expertise lies in designing effective and safe training plans, particularly for those aiming to achieve specific distance goals, like completing a 10k race. Her research focuses on the physiological adaptations to endurance training and injury prevention.
Publisher: Runner's World Magazine
Runner's World is a leading publication in the running community, known for its high-quality articles, expert advice, and commitment to evidence-based training methodologies. Their authority on topics related to a 4-week 10k training plan stems from decades of experience publishing articles written by leading experts in the field, covering everything from training plans to gear reviews and race strategies. Their reach and reputation within the running community lend significant credibility to any training plan they publish or endorse.
Editor: Sarah Miller, Certified Running Coach & Editor at Runner's World
Sarah Miller brings over 10 years of editorial experience to Runner's World, combined with her certification as a running coach. Her experience ensures that the published training plans, including any 4-week 10k training plan, are accurate, safe, and accessible to a wide range of readers. Her editorial oversight guarantees quality control and a clear, reader-friendly presentation.
The Historical Context of Short-Term Training Plans
The concept of structured training plans for running has evolved significantly. Early training approaches were often based on anecdotal evidence and lacked the scientific rigor seen today. While marathon training plans have a long history, the focus on shorter-distance races like the 10k has become increasingly popular in recent decades. This shift has led to a demand for targeted training programs, including the popular 4-week 10k training plan. These shorter plans cater to individuals with limited time commitments or those looking for a quick way to achieve a specific goal, like preparing for a charity race or simply testing their fitness. However, it’s crucial to acknowledge that a 4-week 10k training plan is fundamentally different from longer plans and requires a pre-existing base level of fitness.
Current Relevance of a 4-Week 10k Training Plan
A 4-week 10k training plan remains highly relevant in today’s fast-paced world. Its appeal lies in its brevity and focus. Many individuals struggle to commit to long-term training regimens. A 4-week plan offers a manageable timeframe, making it accessible to busy professionals, parents, and individuals with limited free time. This time constraint, however, necessitates a higher baseline fitness level compared to a longer training schedule. The plan must incorporate high-intensity interval training (HIIT) and tempo runs to maximize fitness gains within the short timeframe.
Analyzing a Sample 4-Week 10k Training Plan
A typical 4-week 10k training plan would include a mix of the following:
Easy Runs: These form the foundation of the plan, building aerobic base and endurance. The duration and pace are relatively low.
Tempo Runs: These involve sustained effort at a comfortably hard pace, improving lactate threshold.
Interval Training: Short bursts of high-intensity running interspersed with recovery periods, improving speed and power.
Rest and Recovery: Crucial for preventing injury and allowing the body to adapt to the training stimulus.
A successful 4-week 10k training plan should gradually increase the volume and intensity of training over the four weeks, peaking just before the race. It should also include rest days to allow for muscle recovery and adaptation. Importantly, a well-designed plan considers the individual's current fitness level, ensuring the progression is safe and effective. A poorly designed 4-week 10k training plan can lead to injury and burnout.
Limitations of a 4-Week 10k Training Plan
While convenient, a 4-week 10k training plan has limitations. It's crucial to acknowledge that significant improvement in running performance typically requires more extensive training. A 4-week plan is most suitable for individuals already possessing a reasonable level of fitness. Beginners attempting this plan risk injury due to the rapid increase in training load. Furthermore, the plan might not allow for sufficient time to build the necessary endurance for a comfortable race experience. Therefore, realistic expectations are paramount; the goal is likely to complete the race rather than achieve a personal best time.
Conclusion
A 4-week 10k training plan offers a viable option for individuals seeking a structured approach to preparing for a 10k race within a limited timeframe. However, its effectiveness hinges on the runner's pre-existing fitness level, adherence to the plan, and a realistic understanding of its limitations. While it’s a useful tool for experienced runners aiming for a specific event, it's not a substitute for a longer, more comprehensive training program for optimal performance and injury prevention. Always prioritize listening to your body and consulting with a medical professional or certified running coach before starting any new training regimen.
FAQs
1. Can a beginner use a 4-week 10k training plan? No, a 4-week plan is not suitable for beginners. It requires a pre-existing base level of fitness. Beginners should start with a longer, more gradual plan.
2. What if I miss a training session? Try to reschedule the missed session if possible. If not, don't panic; just adjust your training accordingly in the following days.
3. What kind of shoes should I use? Choose running shoes appropriate for your foot type and running style. Consult a specialty running store for advice.
4. How important is nutrition during a 4-week 10k training plan? Proper nutrition is crucial. Focus on a balanced diet rich in carbohydrates, proteins, and healthy fats.
5. What about rest and recovery? Rest days are essential for preventing injury and allowing your body to recover. Listen to your body and don't hesitate to take extra rest if needed.
6. What should I expect during the race? Expect to feel challenged, but with proper training, you should be able to complete the race. Pace yourself strategically.
7. What if I experience pain during training? Stop immediately and seek medical attention if the pain is severe. Minor aches are normal, but persistent pain is a warning sign.
8. How can I improve my speed? Incorporate interval training and tempo runs into your 4-week 10k training plan.
9. What if I don't finish the race? It's okay. Focus on your progress and learn from the experience for future races.
Related Articles:
1. "Beginner's Guide to Running a 10k": This article offers a comprehensive overview of 10k running for beginners, including tips on getting started and selecting appropriate training plans.
2. "12-Week 10k Training Plan for Intermediate Runners": A longer plan suited for runners with some experience, allowing for a more gradual progression and reduced injury risk.
3. "Nutrition Guide for 10k Training": Provides detailed information on the optimal diet and hydration strategies to support 10k training.
4. "Preventing Running Injuries: A Guide for 10k Runners": Focuses on injury prevention techniques and strategies, essential for any training plan.
5. "The Importance of Cross-Training in 10k Preparation": Explores the benefits of incorporating cross-training activities to enhance overall fitness and prevent overuse injuries.
6. "Mental Strategies for Running a 10k": This article addresses the mental aspects of running a 10k, providing techniques to manage stress and improve mental toughness.
7. "Choosing the Right Running Shoes for a 10k": This guide assists runners in selecting running shoes that match their individual foot type and running style for optimal comfort and performance.
8. "Race Day Strategies for 10k Success": Provides detailed tips and advice on pacing, hydration, and nutrition strategies during the 10k race itself.
9. "Post-Race Recovery for 10k Runners": This article focuses on essential recovery methods following the 10k race, promoting faster healing and overall well-being.
| 4 week 10k training plan: Hal Higdon's Half Marathon Training Higdon, Hal, 2016-03-01 Hal Higdon’s Half Marathon Training offers prescriptive programming for all levels of runners. Not only will it help you learn how to get started with your training, but it will show you where to focus your attention, when to progress, and how to keep it simple. |
| 4 week 10k training plan: Run to the Finish Amanda Brooks, 2020-03-03 Inspiration and practical tips for runners who prioritize enjoyment over pace and embrace their place as an average runner In her first book, popular runner blogger Amanda Brooks lays out the path to finding greater fulfillment in running for those who consider themselves middle of the pack runners -- they're not trying to win Boston (or even qualify for Boston); they just want to get strong and stay injury-free so they can continue to enjoy running. Run to the Finish is not your typical running book. While it is filled with useful strategic training advice throughout, at its core, it is about embracing your place in the middle of the pack with humor and learning to love the run you've got without comparing yourself to other runners. Mixing practical advice like understanding the discomfort vs. pain, the mental side of running, and movements to treat the most common injuries with more playful elements such as Favorite hilarious marathon signs and Weird Thoughts We all Have at the Start Line, Brooks is the down-to-earth, inspiring guide for everyone who wants to be happier with their run. |
| 4 week 10k training plan: Run for Good Christine Many Luff, 2018-11-16 Have you always wanted to learn to run and experience the life-changing benefits of running? Or have you tried to start running in the past, but just couldn't stick with it? Maybe you thought you weren't meant to be a runner, or just didn't have the time, energy, motivation, or willpower to keep running. Whether you're brand-new to running, tried it in the past without much success, or you just can't get into a running groove, RUN FOR GOOD gives you a comprehensive roadmap to starting and maintaining a lifelong running habit. Based on her years of experience as a runner, certified running coach and trainer, and fitness writer/researcher, author Christine Luff gives you an expert-guided, step-by-step plan for creating an enduring running habit. In this book, you'll learn: -Tips on how to run, what to wear, and how to make running easier -How to establish a habit loop to make running part of your regular routine -How to deal with inevitable setbacks and roadblocks that pop up -How to run smartly and safely with the right training schedules -Tips, tricks, and effective strategies to stay motivated to keep running -Strategies for racing, proper nutrition, injury prevention to keep your running habit going -How to avoid issues and problems that have derailed your healthy habits in the past -Advice on how to make running a rewarding and fun part of your life. This ultimate guide to running will get you started on the right foot with running, help you develop (or re-discover) a love and gratitude for running, and inspire and motivate you to keep running - for good. |
| 4 week 10k training plan: Advanced Marathoning Pete Pfitzinger, Scott Douglas, 2008-12-19 Shave minutes off your time using the latest in science-based training for serious runners. Advanced Marathoning has all the information you need to train smarter, remain injury free, and arrive on the start line ready to run the marathon of your life. Including marathon-pace runs and tempo runs, Advanced Marathoning provides only the most effective methods of training. You'll learn how to complement your running workouts with strength, core, flexibility, and form training; implement cutting-edge nutrition and hydration strategies and recovery techniques; and taper properly to reach peak performance. With easy-to-understand day-by-day training schedules for 18- and 12-week preparation for weekly distances of 55, 55 to 70, 70 to 85, and 85-plus miles, Advanced Marathoning is simply the most comprehensive and efficient approach to marathoning. If you're ready to achieve your personal best, this book is for you. |
| 4 week 10k training plan: Hansons Marathon Method Humphrey Luke, 2012-11-27 In Hansons Marathon Method, the coaches of the Hansons-Brooks Distance Project reveal the methods they've used to turn their runners into race winners, national champions, and Olympians. Hansons Marathon Method offers a radical overhaul of marathon training that promises to turn any runner into a true marathoner and help experienced marathoners set new personal bests. Hansons Marathon Method does away with mega-long runs and high-mileage weekends--two outdated traditions that make most runners miserable. Instead, runners using the Hansons method will gradually build up to the moderate-high mileage required for marathon success, spreading those miles more sensibly throughout the week. Running easy days mixed with precisely paced speed, strength, and tempo workouts, runners will steel their bodies and minds to run the hardest miles of the marathon. Both Beginner and Advanced training programs feature the unique Hansons 16-mile long run which, as part of the Hansons program, is ideal for preparing the body for the marathon. Humphrey explains how runners should set their goal race pace and shows how to customize the Hansons method to their own needs, like adding extra racing, running more miles, and handling training interruptions. Detailed nutrition and hydration chapters help runners pinpoint their personal energy and hydration needs so they know precisely how much to eat and drink during workouts, race week, race day, and for recovery. The Hansons approach to pacing and nutrition means marathoners will never hit the wall. Hansons Marathon Method lays out the smartest marathon training program available from one of the most accomplished running groups in the nation. Using this innovative approach, runners will mold real marathon muscles, train their body to never hit the wall, and prepare to run their fastest marathon. |
| 4 week 10k training plan: Runner's World Run Less Run Faster Bill Pierce, Scott Murr, 2021-01-19 Finally, runners at all levels can improve their race times while training less, with the revolutionary Furman Institute of Running and Scientific Training (FIRST) program. Hailed by the Wall Street Journal and featured twice in six months in cover stories in Runner's World magazine, FIRST's unique training philosophy makes running easier and more accessible, limits overtraining and burnout, and substantially cuts the risk of injury, while producing faster race times. The key feature is the 3 plus 2 program, which each week consists of: -3 quality runs, including track repeats, the tempo run, and the long run, which are designed to work together to improve endurance, lactate-threshold running pace, and leg speed -2 aerobic cross-training workouts, such as swimming, rowing, or pedaling a stationary bike, which are designed to improve endurance while helping to avoid burnout With detailed training plans for 5K, 10K, half marathon, and marathon, plus tips for goal-setting, rest, recovery, injury rehab and prevention, strength training, and nutrition, this program will change the way runners think about and train for competitive races. Amby Burfoot, Runner's World executive editor and Boston Marathon winner, calls the FIRST training program the most detailed, well-organized, and scientific training program for runners that I have ever seen. |
| 4 week 10k training plan: Hansons First Marathon Luke Humphrey, Keith Hanson, Kevin Hanson, 2018-10-12 The results have been proven at every level, from the beginner to the elite, the Hanson’s training system works. - Desiree Davila, Olympic marathonerWith the right training, ANYONE can finish a marathon! Hansons First Marathon, from one of America’s most successful marathon training groups, offers a smart, friendly guide to preparing for your first marathon. With their proven method, the coaches of the Hansons-Brooks Distance Project will show you how to break down the 26.2 miles into achievable daily workouts. By race day, you’ll feel strong and confident of a race experience you’ll be proud of.The Hansons-Brooks Distance Project has an amazing track record of turning normal runners into marathoners through their acclaimed Hansons Marathon Method. Now they have made the marathon not just something to check off your bucket list, but also an enjoyable, inspiring, and life-changing experience.Hansons First Marathon is for anyone who has decided to step up to the marathon. Whether you’re a totally new runner who has never run a race, a recreational runner who enjoys occasional races, or even a competitive runner who is ready to go all the way—you’ll find the right marathon training schedule for you in Hansons First Marathon. Author and coach Luke Humphrey starts you off on the right foot with a simple survey about your running experience, race goals, and your natural strengths and weaknesses. Then he guides you to the right plan to prepare you for the miles ahead.Hansons First Marathon covers everything you need to know:Finding your foot type and a good shoe for marathon trainingThe types of workouts and how (and why) to do themChoosing your race wiselyTraining around travel, illness, and navigating injuriesHow to stretch and strength train for marathonWays to recover from daily runs and after your raceScience-based nutrition and hydration guidelines for workouts and race dayWhat to do differently during the crucial final 6 weeks before your raceHow to get to the start line feeling confident, stress-free, and readySetting an ideal marathon race strategy that puts you in controlMarathons are an exciting, rewarding challenge for runners of all abilities, but how you get to the start line matters as much as how you finish. Choose Hansons First Marathon to start your marathon adventure and you’ll set yourself up for success. |
| 4 week 10k training plan: The Run Walk Run® Method Jeff Galloway, 2016-05-23 Jeff‘s quest for the injury-free marathon training program led him to develop group training programs in 1978, and to author Runner‘s World articles which have been used by hundreds of thousands of runners of all abilities. His training schedules have inspired the second wave of marathoners who follow the Galloway RUN-WALK-RUN™, low mileage, three-day suggestions to an over 98% success rate. Jeff has worked with over 200,000 average people in training for specific goals. Jeff is an inspirational speaker to over 200 running and fitness sessions each year. His innovative ideas have opened up the possibility of running and completing a marathon to almost everyone. Philosophically, Jeff believes that we were all designed to run and walk, and he keeps finding ways to bring more people into the positive world of exercise. |
| 4 week 10k training plan: Faster Road Racing Pete Pfitzinger, Philip Latter, 2014-11-24 Renowned running authority, coach, and best-selling author Pete Pfitzinger teams with Philip Latter, senior writer for Running Times, in this must-have training guide for the most popular race distances, including the 5K, 10K, and half marathon. Faster Road Racing: 5K to Half Marathon presents easy-to-follow programs proven to give you an edge in your next race. You’ll discover detailed plans for race-specific distances as well as expert advice on balancing training and recovery, cross-training, nutrition, tapering, and training over age 40. And for serious runners who compete in numerous races throughout the year, Pfitzinger’s multi-race, multi-distance training plans are invaluable. Faster Road Racing is your all-inclusive resource on running your fastest at distances of 5K, 8K to 10K, 15K to 10 miles, and the half marathon. |
| 4 week 10k training plan: Daniels' Running Formula Jack Daniels, 2014 Recommended by Runner's World magazine as the best training book by the world's greatest coach, Daniels' Running Formula provides an expert training and racing blueprint for dedicated runners of all abilities. |
| 4 week 10k training plan: Run Faster from the 5K to the Marathon Brad Hudson, Matt Fitzgerald, 2008-07-29 Learn how to run faster, unlock your potential, and reach peak performance with training advice from a former Olympic trials marathoner and coach to Olympians like Dathan Ritzenhein. Hudson is the most innovative running coach to come along in a generation. Until now, only a handful of elite athletes have been able to benefit from his methods. Now Run Faster from the 5K to the Marathon shows all runners how to coach themselves as confidently and effectively as Brad coaches his world-class athletes. Becoming your own best coach is the ticket to running faster at any distance. First you will learn to assess your abilities. Then you’ll learn how to devise a training program specifically geared to you. Filled with easy-to-follow sample training programs for distances ranging from the 5K to the marathon and abilities ranging from novice to advanced, Run Faster is the cutting-edge guide for optimal performance. With Hudson’s guidance, you can train smarter and more effectively—and avoid injury. And you’ll soon be running faster than you ever thought possible! |
| 4 week 10k training plan: No Meat Athlete Matt Frazier, Matt Ruscigno, 2013-10 Combining the winning elements of proven training approaches, motivational stories, and innovative recipes, No Meat Athlete is a unique guidebook, healthy-living cookbook, and nutrition primer for the beginner, every day, and serious athlete who wants to live a meatless lifestyle. Author and popular blogger, Matt Frazier, will show you that there are many benefits to embracing a meat-free athletic lifestyle, including: Weight loss, which often leads to increased speed; Easier digestion and faster recovery after workouts; Improved energy levels to help with not just athletic performance but your day-to-day life; Reduced impact on the planet. Whatever your motivation for choosing a meat-free lifestyle, this book will take you through everything you need to know to apply your lifestyle to your training. Matt Frazier provides practical advice and tips on how to transition to a plant-based diet while getting all the nutrition you need; uses the power of habit to make those changes last; and offers up menu plans for high performance, endurance, and recovery. Once you've mastered the basics, Matt delivers a training manual of his own design for runners of all abilities and ambitions. The manual provides training plans for common race distances and shows runners how to create healthy habits, improve performance, and avoid injuries. No Meat Athlete will take you from the start to finish line, giving you encouraging tips, tricks, and advice along the way-- |
| 4 week 10k training plan: Simple Marathon Training Jay Johnson, 2016-11-01 Book Description Do you dream of running a great marathon, but your busy life and obligations make the training commitments difficult? Do you suffer from injuries that put you on the sidelines when you desire to race? The 20-week Simple Marathon Training system can prepare you for marathon success. With a modern outlook on training schedules, innovative exercises for injury prevention and maximizing time spent training, the Simple Marathon Training system prepares you to toe the line with the confidence to run your best marathon. The Simple Marathon Training system has improved marathon times and the overall experience for many busy adult runners with hectic lives. This system works. It will for you, too. Included in Simple Marathon Training is a day-by-day schedule which includes running assignments as well as the crucial element missing from most training plans: core strength, hip strength and hip mobility exercises. You don't have to look at a sequence of photos in the book to learn these routines, rather, you will be able to watch all these strength and mobility videos online, for free. The incorporation of training videos into a sound marathon training program makes Simple Marathon a one of a kind system; a book that will help any committed athlete run a great marathon. The Geek Out section at the back of the book is another unique aspect of Simple Marathon Training. The Geek Outs are written by world-renowned physiologists and professional marathoners as well as Coach Jay's clients who have been using the system for several years to run PRs. You'll learn why it's best to do your hardest strength and mobility work on the same day as your workouts and long runs. You'll learn the correct method for fueling during a marathon. Information on imagery leading up to the race and mental skills to use during race day are just some of the topics in the Geek Out section. The bottom line is, if you're a busy adult with a hectic life, Simple Marathon Training is the right training book for you. Jay's training system works beautifully for runners who aim for excellence in every area of their lives-athletically, personally and professionally. He understands that we're busy but still want to run our best; he's helped me do just that. Cindy Kuzma, Freelance health and fitness writer and contributing editor to Runner's World Magazine |
| 4 week 10k training plan: Galloway's Book on Running Jeff Galloway, 1984 An approach to running describing how to prepare for races and to avoid stress -related injuries and to help the runner get started comfortably and with confidence. |
| 4 week 10k training plan: 7 Weeks to a 10K Brett Stewart, 2013-07-16 TRAIN TO CRUSH A 10K IN JUST 7 WEEKS Follow the 7-week programs in this book and you’ll quickly gain the strength and stamina needed to complete any 10K—faster than you ever thought possible. More approachable than marathons but still impressive races, 10K runs are wildly popular. Packed with easy-tofollow charts and helpful photos, 7 Weeks to a 10K has everything you need to know about the balance of running speed and endurance: • Clear progressive training programs • Running-specific cross-training techniques • Hydration and pace recommendations • Motivational advice on pushing harder and crushing your race goal Offering field-tested daily programs and a comprehensive description of what to expect on race day, this book has something for everyone, from beginners getting started to seasoned runners taking their training to the next level. |
| 4 week 10k training plan: The Runner's World Big Book of Marathon and Half-Marathon Training Jennifer Van Allen, Bart Yasso, Amby Burfoot, Pamela Nisevich Bede, Editors of Runner's World Maga, 2012-06-05 The first dedicated book on marathon and half marathon training from the renowned experts at Runner's World Runner's World Big Book of Marathon and Half-Marathon Training gives readers the core essentials of marathon training, nutrition, injury prevention, and more. The editors of Runner's World know marathon training better than anyone on the planet. They have spent the last few years inviting readers to share the long, sweaty journey to the starting line, putting themselves on call to personally answer readers' questions 24/7. This book includes testimonials from real runners, more than 25 training plans for every level and ability, workouts, a runner's dictionary, and sample meal plans. Runner's World Big Book of Marathon and Half-Marathon Training is a powerful and winning resource—the ultimate tool kit for anyone who wants to get from the starting line to the finish line. |
| 4 week 10k training plan: Fast 5K Pete Magill, 2019-09-10 Spend two hours with Pete Magill’s Fast 5K and you’ll know how to run your fastest 5K. In his fast-paced, ultimate guide to 5K running races, celebrated running coach Pete Magill reveals the 25 crucial keys to setting your next 5K PR. Magill shares hard-earned lessons he gained while leading 19 teams to USA national championships and setting multiple American and world age-group and masters records. Fast 5K shares Magill’s essential keys to finding your fastest running fitness and race readiness. The 25 keys include optimal training mileage, effective tempo runs, VO2 max workouts, hill repeats, plyometrics that work, ways to prevent injuries, recovery tips, guides to diet and racing weight, choosing racing flats, and much more. Offering three 12-week and one 16-week 5K training plans, Fast 5K is the key to your best 5K running times. Pete Magill is a world-class 5K runner, personally holds multiple American and world age-group records in track & field and road racing and is a 5-time USA Masters Cross Country Runner of the Year. Now in this distilled guide, you can get world-class advice on how to run your fastest 5K ever. |
| 4 week 10k training plan: Marathon Hal Higdon, 2005-09-03 Features instructions for runners of all ability levels on preparing for a marathon, including training schedules, advice on diet, defensive running strategies, and tips for staying motivated. |
| 4 week 10k training plan: Hal Higdon's How to Train Hal Higdon, 1997 Describes twenty-four training programs designed for different sports, types of people, and goals |
| 4 week 10k training plan: Train Like a Mother Dimity McDowell, Sarah Bowen Shea, 2012-03-20 The authors of Run Like a Mother share a comprehensive guide to race training for busy runners of all experience levels. In Train Like a Mother, elite runners Dimitry McDowell and Sarah Bowen Shea offer inspiration and practical advice on how to run a race—from training plan to finish line. Covering four race distances (5K, 10K, half-marathon, and marathon), they discuss pre- and post-race nutrition; strength training; injury prevention (and rehab); the importance of recovery; and everything busy women need to know to add racing to their multitasking schedules. It is all presented with the same wit, empathy, and tone the avid fans connect and identify with. |
| 4 week 10k training plan: Extreme Ownership Jocko Willink, Leif Babin, 2017-11-21 An updated edition of the blockbuster bestselling leadership book that took America and the world by storm, two U.S. Navy SEAL officers who led the most highly decorated special operations unit of the Iraq War demonstrate how to apply powerful leadership principles from the battlefield to business and life. Sent to the most violent battlefield in Iraq, Jocko Willink and Leif Babin’s SEAL task unit faced a seemingly impossible mission: help U.S. forces secure Ramadi, a city deemed “all but lost.” In gripping firsthand accounts of heroism, tragic loss, and hard-won victories in SEAL Team Three’s Task Unit Bruiser, they learned that leadership—at every level—is the most important factor in whether a team succeeds or fails. Willink and Babin returned home from deployment and instituted SEAL leadership training that helped forge the next generation of SEAL leaders. After departing the SEAL Teams, they launched Echelon Front, a company that teaches these same leadership principles to businesses and organizations. From promising startups to Fortune 500 companies, Babin and Willink have helped scores of clients across a broad range of industries build their own high-performance teams and dominate their battlefields. Now, detailing the mind-set and principles that enable SEAL units to accomplish the most difficult missions in combat, Extreme Ownership shows how to apply them to any team, family or organization. Each chapter focuses on a specific topic such as Cover and Move, Decentralized Command, and Leading Up the Chain, explaining what they are, why they are important, and how to implement them in any leadership environment. A compelling narrative with powerful instruction and direct application, Extreme Ownership revolutionizes business management and challenges leaders everywhere to fulfill their ultimate purpose: lead and win. |
| 4 week 10k training plan: The Happy Runner Roche, David, Roche, Megan, 2018-11-15 Is your daily run starting to drag you down? Has running become a chore rather than the delight it once was? Then The Happy Runner is the answer for you. Authors David and Megan Roche believe that you can’t reach your running potential without consistency and joyful daily adventures that lead to long-term health and happiness. Guided by their personal experiences and coaching expertise, they point out the mental and emotional factors that will help you learn exactly how to become a happy runner and achieve your personal best. |
| 4 week 10k training plan: Run Your Butt Off! Leslie Bonci, Sarah Butler, Budd Coates, 2011-03-15 Shed unwanted pounds and keep them off ONCE AND FOR ALL with Run Your Butt Off!, a back-to-basics, test panel–approved weight-loss plan and beginners' running program that yields sustainable, healthy results. The Run Your Butt Off! program is founded on the simple concept that in order to lose weight, calories burned must exceed calories consumed. No gimmicks, no shortcuts, no silver bullets can circumvent that reality. With this program, you'll learn to burn fat from both sides of the weight-loss equation—the calories in and the calories out—at the same time. Run Your Butt Off! will make you fitter, stronger, and leaner. |
| 4 week 10k training plan: 80/20 Triathlon Matt Fitzgerald, David Warden, 2018-09-18 A breakthrough program for triathletes -- beginner, intermediate, and advanced -- showing how to balance training intensity to maximize performance -- from a fitness expert and elite coach. Cutting-edge research has proven that triathletes and other endurance athletes experience their greatest performance when they do 80 percent of their training at low intensity and the remaining 20 percent at moderate to high intensity. But the vast majority of recreational triathletes are caught in the so-called moderate-intensity rut, spending almost half of their time training too hard--harder than the pros. Training harder isn't smarter; it actually results in low-grade chronic fatigue that prevents recreational athletes from getting the best results. In 80/20 Triathlon, Matt Fitzgerald and David Warden lay out the real-world and scientific evidence, offering concrete tips and strategies, along with complete training plans for every distance--Sprint, Olympic, Half-Ironman, and Ironman--to help athletes implement the 80/20 rule of intensity balance. Benefits include reduced fatigue and injury risk, improved fitness, increased motivation, and better race results. |
| 4 week 10k training plan: Dr. Nicholas Romanov's Pose Method of Running Nicholas S. Romanov, 2002 Running barefoot isn't as natural as we're led to believe. Recent studies have shown that up to 85% of runners get injured every year, how natural is that? The most important question that running barefoot or naturally doesn't address is how we should run. Repetitive ground impact forces are at the root of most running injuries. A 30 minute jog can log more than 5,000 foot strikes; its because of this volume of movement that efficient |
| 4 week 10k training plan: Once a Runner John L. Parker, 2009-04-07 The undisputed classic of running novels and one of the most beloved sports books ever published, Once a Runner tells the story of an athlete’s dreams amid the turmoil of the 60s and the Vietnam war. Inspired by the author’s experience as a collegiate champion, the novel follows Quenton Cassidy, a competitive runner at fictional Southeastern University whose lifelong dream is to run a four-minute mile. He is less than a second away when the turmoil of the Vietnam War era intrudes into the staid recesses of his school’s athletic department. After he becomes involved in an athletes’ protest, Cassidy is suspended from his track team. Under the tutelage of his friend and mentor, Bruce Denton, a graduate student and former Olympic gold medalist, Cassidy gives up his scholarship, his girlfriend, and possibly his future to withdraw to a monastic retreat in the countryside and begin training for the race of his life against the greatest miler in history. A rare insider’s account of the incredibly intense lives of elite distance runners, Once a Runner is an inspiring, funny, and spot-on tale of one individual’s quest to become a champion. |
| 4 week 10k training plan: Marathon David A. Smith, 1982 |
| 4 week 10k training plan: The Running Revolution Nicholas Romanov, Kurt Brungardt, 2014-09-30 From a two-time Olympic coach and creator of the Pose Method who has trained the running elite, an essential guide for all runners seeking to go faster and farther without injury Christopher McDougall’s Born to Run—and the wildly popular natural running trend it sparked—changed the way we think about running, but it has also prompted many questions: Have we been running the wrong way? And, have we been running in the wrong kind of shoe? What is the safest type of foot strike? How many types are there? And what is a foot strike anyway? No existing guide has clearly addressed these concerns—until now. The Running Revolution provides both beginning and experienced runners with everything they need to know in order to safely and efficiently transition to and master a safer and more biomechanically efficient way of running that is guaranteed to improve performance and minimize wear and tear on the body. More than a one-size-fits-all guide, The Running Revolution provides readers with clear instructions, complete with helpful illustrations, that they can easily integrate into their unique running histories in order to run safely, intelligently, and efficiently for many years to come. |
| 4 week 10k training plan: Training Essentials for Ultrarunning Jason Koop, 2016-05-01 When elite ultrarunners have a need for speed, they turn to coach Jason Koop. Now the sport’s leading coach makes his highly effective ultramarathon training methods available to ultrarunners of all abilities in his book Training Essentials for Ultrarunning. Ultramarathoners have traditionally piled on the miles or tried an approach that worked for a friend. Yet ultramarathons are not just longer marathons; simply running more will not prepare you for the race experience you want. Ultramarathon requires a new and specific approach to training. Training Essentials for Ultrarunning will revolutionize training for those who want to race an ultramarathon instead of just gutting it out to the finish line. Koop's race-proven ultramarathon program is based on sound science, the most current research, and years of experience coaching the sport’s star runners to podium performances. Packed with practical advice and vetted training methods, Training Essentials for Ultrarunning is the new, must-have resource for first-timers and ultramarathon veterans. Runners using Training Essentials for Ultrarunning will gain much more than Koop’s training approach: · The science behind ultramarathon performance. · Common ultramarathon failure points and how to solve them. · How to use interval training to focus workouts, make gains, reduce injuries, and race faster. · Simple, effective fueling and hydration strategies. · Koop’s A.D.A.P.T. method for making the right decisions to solve a race-day crisis. · How to plan your ultra season for better racing. · Course-by-course coaching guides to iconic U.S. ultramarathons including American River 50, Badwater 135, Hardrock 100, Javelina 100, JFK 50, Lake Sonoma 50, Leadville 100, Vermont 100, Wasatch 100, and Western States 100. · How to achieve your goal, whether it’s finishing or winning. A revolution is coming to ultrarunning as ultramarathoners shed old habits and embrace the smarter methods that science and experience show are better. Featuring stories and advice from ultrarunning stars Dakota Jones, Kaci Lickteig, Dylan Bowman, Timothy Olson, and others who work with Koop, Training Essentials for Ultrarunning is the go-to guide for first-time ultrarunners and competitive ultramarathoners. |
| 4 week 10k training plan: Marathon Woman Kathrine Switzer, 2017-04-04 A new edition of a sports icon's memoir, coinciding with the 50th anniversary of Kathrine Switzer's historic running of the Boston Marathon as the first woman to run. In 1967, Kathrine Switzer was the first woman to officially run what was then the all-male Boston Marathon, infuriating one of the event's directors who attempted to violently eject her. In one of the most iconic sports moments, Switzer escaped and finished the race. She made history-and is poised to do it again on the fiftieth anniversary of that initial race, when she will run the 2017 Boston Marathon at age 70. Now a spokesperson for Reebok, Switzer is also the founder of 261 Fearless, a foundation dedicated to creating opportunities for women on all fronts, as this groundbreaking sports hero has done throughout her life. Kathrine Switzer is the Susan B. Anthony of women's marathoning.-Joan Benoit Samuelson, first Olympic gold medalist in the women's marathon |
| 4 week 10k training plan: Why We Sleep Matthew Walker, 2017-10-03 Sleep is one of the most important but least understood aspects of our life, wellness, and longevity ... An explosion of scientific discoveries in the last twenty years has shed new light on this fundamental aspect of our lives. Now ... neuroscientist and sleep expert Matthew Walker gives us a new understanding of the vital importance of sleep and dreaming--Amazon.com. |
| 4 week 10k training plan: Inside a Marathon Ben Rosario, Scott Fauble, 2020-06-22 Inside a Marathon gives readers an all-access pass into the mind of a coach and an athlete as they work together to prepare for one of the world's most prestigious races, the New York City Marathon. Follow along from two different perspectives as Scott Fauble and Ben Rosario share all of the highs and lows over the course of the 18 weeks leading into NYC. Fauble and Rosario take an unprecedented dive into what exactly goes into professional marathon training, and they tell a compelling story along the way. With 50+ black and white photographs this edition also includes a chapter on the 2019 Boston Marathon where Fauble ran 2:09:09 and finished in seventh place. |
| 4 week 10k training plan: Run Fast Hal Higdon, 1992 Hal Higdon shows runners of every calibre how to train and run short, popular 5, 8 and 10 kilometre races faster with added information on how to recuperate and stay focused when the going gets rough. |
| 4 week 10k training plan: Kettlebell: A Simple Guide to Learn Kettlebell Exercises (The Ultimate Kettlebell Workouts for a Shredded Body) Bobbie Wright, 2022-01-13 The great thing about the kettlebell is that it allows you to perform resistance cardio. This means you are using cardiovascular training that increases your heartrate and helps you to burn fat. At the same time though, you are also lifting weight, which protects your muscle from breakdown and increases the challenge, thereby increasing the amount of calories burned and the amount of effort involved. What you will learn in this guide: · The benefits of kettlebells · How to purchase the right kettlebell · How to make your own kettlebell cheaply · The top kettlebell exercises that give you the best results · Learn the best workouts that provide high intensity that will make you a kettlebell machine! Enter kettlebell training. In this book, you'll learn how it can help you get ripped and shredded and, more importantly, how to start with the right set of kettlebells, i.e., the right quality and weight. By the end of this short book, you'll be in a great position to start going for that ripped and shredded body you've always dreamed of using kettlebells. You have a great tool in your hands now. It's up to you if you'll use it to the hilt. |
| 4 week 10k training plan: Road to the Top Joe I. Vigil, 1995-11-01 |
| 4 week 10k training plan: Running Science Owen Anderson, 2013 A comprehensive guide to all things running explains running physiology, biomechanics, medicine, genetics, biology, psychology, training, and racing. |
| 4 week 10k training plan: The Cyclist's Training Bible Joe Friel, 2012-11-27 Coach Joe Friel is the most trusted name in endurance sports coaching, and his Cyclist's Training Bible is the most comprehensive and reliable training resource ever written for cyclists. This new edition of the bestselling book includes all of the latest advances in training and technology. Using this book, cyclists can create a comprehensive, self-coached training plan that is both scientifically proven and shaped around their personal goals. Friel empowers athletes with every detail they need to consider when planning a season, lining up a week of workouts, or preparing to race. This fourth edition includes extensive revisions on the specifics of how to train and what to eat. Friel explains how cyclists can: best gauge intensity with power meters and other new training technology to maximize form and fitness and reduce fatigue; more knowledgeably and accurately make changes to their annual training plan over the course of a season; dramatically build muscular endurance with strength training; improve body composition and recovery with smarter nutrition. With more case studies to draw from and multiple contingency plans for those times when training doesn't progress as planned, The Cyclist's Training Bible continues to be the definitive guide to optimal cycling performance. |
| 4 week 10k training plan: Meb For Mortals Meb Keflezighi, Scott Douglas, 2015-04-07 Train like Olympic marathoner and 2014 Boston Marathon winner Meb Keflezighi With his historic win at the 2014 Boston Marathon, Meb Keflezighi cemented his legacy as one of the great champions of long-distance running. Runners everywhere wanted to know how someone two weeks away from his 39th birthday, who had only the 15th best time going into the race, could defeat the best field in Boston Marathon history and become the first American man to win the race in 31 years. Meb For Mortals describes in unprecedented detail how three-time Olympian Keflezighi prepares to take on the best runners in the world. More importantly, the book shows everyday runners how to implement the training, nutritional, and mental principles that have guided him throughout his long career, which in addition to the 2014 Boston win includes an Olympic silver medal and the 2009 New York City Marathon title. |
| 4 week 10k training plan: Fast After 50 Joe Friel, 2015-01-10 Fast After 50 is for every endurance athlete who wants to stay fast for years to come. For runners, cyclists, triathletes, swimmers, and cross-country skiers, getting older doesn’t have to mean getting slower. Drawing from the most current research on aging and sports performance, Joe Friel--America’s leading endurance sports coach--shows how athletes can race strong and stay healthy well past age 50. In his groundbreaking book Fast After 50, Friel offers a smart approach for athletes to ward off the effects of age. Friel shows athletes how to extend their racing careers for decades--and race to win. Fast After 50 presents guidelines for high-intensity workouts, focused strength training, recovery, crosstraining, and nutrition for high performance: How the body’s response to training changes with age, how to adapt your training plan, and how to avoid overtraining How to shed body fat and regain muscle density How to create a progressive plan for training, rest, recovery, and competition Workout guidelines, field tests, and intensity measurement In Fast After 50, Joe Friel shows athletes that age is just a number--and race results are the only numbers that count. With contributions from: Mark Allen, Gale Bernhardt, Amby Burfoot, Dr. Larry Creswell, John Howard, Dr. Tim Noakes, Ned Overend, Dr. John Post, Dr. Andrew Pruitt, and Lisa Rainsberger. |
| 4 week 10k training plan: Be a Better Runner Sally Edwards, Carl Foster, Roy Wallack, 2011-04 Written by marathoner and Triathlon Hall of Fame inductee, Sally Edwards, Be A Better Runner addresses every possible concern from posture and form to nutrition, footwear and race strategy. You’ll learn how to adapt running mechanics such as stride and pacing to your body type and fitness level while specific training regimens prepare you for any type of running event including sprints, distance runs, and marathons. Co-authored with Carl Foster, the former President of the American College of Sports Medicine, Be A Better Runner Every features the latest research in the science of running. You’ll learn the latest strategies to boost your performance, train more effectively, and aid post-workout recovery. The latest research on special concerns such as running after age 40, during pregnancy, overtraining in younger runners and preventing amenorrhoea in female distance runners is also highlighted. |
RW's 4-week 10K training plan, running 3 days a week - Runner's World
Jun 12, 2023 · Looking for a new running goal to keep you motivated? Use our plan to sharpen your 10K fitness and be ready to race in just four weeks' time
How to Train for a 10K Race in Just 4 Weeks - Verywell Fit
Apr 20, 2023 · 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 …
4 Week 10K Training Plan (Beginner and Intermediate Options)
Apr 14, 2021 · Find a free 4 week 10K training plan that will help you successfully complete your race! There are three different plans available in this post to help beginner and intermediate …
4 Week 10k Training Plan: Running Schedule + PDF - Marathon …
This 4 week 10k training plan is great for anyone who is already active, and who wants to run a good 10k! If you already have some running experience and are looking for a challenge, then …
Need to Run a Faster 10K in Four Weeks? Here's Your 10K Training Plan ...
Apr 9, 2024 · Need to Run a Faster 10K in Four Weeks? Here’s Your 10K Training Plan From a Running Expert. This detailed plan will prepare you for every step of your 10K training.
How to Prepare for a 10k in 4 Weeks – Free Step-by-Step Training Plan
This 4-week training plan alternates with Long Runs (LR), Easy Runs (ER), and Cross Training (CR). Since you only have 4 weeks to prepare for your 10K, you’ll have to train for at least 30 …
4-Week 10k Training Plan: Run 10k in One Month - Trail & Kale …
Apr 11, 2023 · Welcome to our popular 4-week 10k training plan for intermediate runners – yes, a handy one month 10k schedule to follow! If you can already run 5k and want to get ready for …
Free 4 Week 10k Training Plan for Every Runner - mymottiv.com
Dec 3, 2024 · Whether you’re aiming for a personal best or hoping to finish your first 10k, having a good training plan will help you maximize the benefit you get from your training runs and set …
Your 4-week 10K training plan, running 3 days a week
Oct 28, 2021 · Four weeks is long enough to improve your fitness and put a little edge of speed in your legs. If you’re committed to running a 10K in four weeks’ time, this training plan looks at …
10k in just 4 weeks - by pro Coach Chris Decker | running Training Plan …
10k in just 4 weeks. This 4 week plan will get you ready for the best 10k race possible in this short time. The Coach of professional Champions and many agegroup Winners uses this plan to get …
RW's 4-week 10K training plan, running 3 days a week - Runner's World
Jun 12, 2023 · Looking for a new running goal to keep you motivated? Use our plan to sharpen your 10K fitness and be ready to race in just four weeks' time
How to Train for a 10K Race in Just 4 Weeks - Verywell Fit
Apr 20, 2023 · 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 …
4 Week 10K Training Plan (Beginner and Intermediate Options)
Apr 14, 2021 · Find a free 4 week 10K training plan that will help you successfully complete your race! There are three different plans available in this post to help beginner and intermediate …
4 Week 10k Training Plan: Running Schedule + PDF - Marathon …
This 4 week 10k training plan is great for anyone who is already active, and who wants to run a good 10k! If you already have some running experience and are looking for a challenge, then this …
Need to Run a Faster 10K in Four Weeks? Here's Your 10K Training Plan …
Apr 9, 2024 · Need to Run a Faster 10K in Four Weeks? Here’s Your 10K Training Plan From a Running Expert. This detailed plan will prepare you for every step of your 10K training.
How to Prepare for a 10k in 4 Weeks – Free Step-by-Step Training Plan
This 4-week training plan alternates with Long Runs (LR), Easy Runs (ER), and Cross Training (CR). Since you only have 4 weeks to prepare for your 10K, you’ll have to train for at least 30 minutes …
4-Week 10k Training Plan: Run 10k in One Month - Trail & Kale …
Apr 11, 2023 · Welcome to our popular 4-week 10k training plan for intermediate runners – yes, a handy one month 10k schedule to follow! If you can already run 5k and want to get ready for 10k …
Free 4 Week 10k Training Plan for Every Runner - mymottiv.com
Dec 3, 2024 · Whether you’re aiming for a personal best or hoping to finish your first 10k, having a good training plan will help you maximize the benefit you get from your training runs and set you …
Your 4-week 10K training plan, running 3 days a week
Oct 28, 2021 · Four weeks is long enough to improve your fitness and put a little edge of speed in your legs. If you’re committed to running a 10K in four weeks’ time, this training plan looks at …
10k in just 4 weeks - by pro Coach Chris Decker | running Training Plan …
10k in just 4 weeks. This 4 week plan will get you ready for the best 10k race possible in this short time. The Coach of professional Champions and many agegroup Winners uses this plan to get …
