If you've got a month to train for your 10K, take a look at this four week training plan, where you'll be out running five times a week. That means two rest days to give your body time to recover, and different schedules of speed, fartlek and recovery runs. Sticking to this training plan should mean you'll be able to pace yourself to a 40-50 minute 10K.

Two key things to remember when following this training plan:

1. The sessions aren’t set in stone. Be flexible with speeds and distances where you need to, especially if you start to feel like your legs are getting tired.

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2. You can change the order of the sessions to fit in with your life, just make sure you follow the basic principle of not scheduling hard sessions back-to-back.

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Week 1 Rest 2.5Runners World Club: Sub-3:45 marathon plan 6If youre not sure you can fit five days of running in to your week, take a look at our 3-4Couch to 5K: How to start running in six weeks Rest 6-8M warm-up, then 5 x 800m or 3 mins, with 400m or 2.5-min recoveries, then 2-2.5M cool-down 6-7M easy
Week 2 Rest 2-2.5Published: 06 May 2018 5-7Our 4-week training plan to sharpen your 10K speed 2Runners World Club: Sub-3:45 marathon plan Rest 6-8Our 4-week training plan to sharpen your 10K speed 7-8M easy
Week 3 Rest 2-2.5M warm-up, then 5 x 1000m or 3.5-4 mins, with 400m or 4-min recoveries, then 2-2.5M cool-down Rest 6-8Marathon plans whatever your time goal Rest 2Runners World Club: Sub-3:45 marathon plan 8-9M easy
Week 4 Rest 2-2.5M easy, inc hills 5-7M easy 6M steady Rest 3-5Published: 06 May 2018 RACE

If you're not sure you can fit five days of running in to your week, take a look at our 4-Half marathon training plan for beginners.

If you're an experienced runner looking to reach a goal of a 35-40 minute 10K, look at our more advanced 4-Mission Marathon Training Plan: sub-3 hours.