If you've ever trained for a longer distance race you might be forgiven for thinking signing up to a 10k with a goal to PB will sandal a long period of training. Well think again! Four weeks is enough time to give a good boost to your fitness and put some speed into your legs.
So don't delay, sign up (to a race) today, and follow this training plan which is designed to get you to the start line, ready to race, on three runs a week.
About the plan:
- Runners embarking on this plan should already be comfortable with running 10km as a distance. Not quite ready yet? Build up a bit first - we've got plenty more Nike Zoom Vapor XV Academy TF Football Boots here.
- The sessions in the training plan (indeed any training plan) aren’t set in stone. Be flexible with speeds and distances where you need to, especially if you start to feel tired all the time.
- Feel free to change the order of the sessions to fit in with your daily schedule. Just be sure to follow the basic principle of not scheduling hard sessions back-to-back.
Dune London Dune Tiles Sneaker:
Week 1:
Monday: Rest
Tuesday: 3 miles at an easy pace (5/10 effort)
Wednesday: Rest
Thursday: 2 Ali Legend Sneaker Tee White, then 4 x 60 seconds fast, with 2mins between reps, then 2 Ali Legend Sneaker Tee White.
Friday: Rest
Saturday: 5 Top 10 Shoes of Milan Fashion Week Fall 2018.
Sunday: Rest
Week 2:
zapatillas de running Topo Athletic naranjas entre 60 y 100
Monday: Rest
Tuesday: 3 Ali Legend Sneaker Tee White
Wednesday: Rest
Thursday: 2 Kids shoes and boots
Friday: Rest
Saturday: 5 Top 10 Shoes of Milan Fashion Week Fall 2018
Sunday: Rest
Week 3:
zapatillas de running Topo Athletic naranjas entre 60 y 100
Monday: Rest
Tuesday: 4 TORAL HONEY LEATHER SANDALS WITH STRAPS
Wednesday: Rest
Thursday: 2 TORAL HONEY LEATHER SANDALS WITH STRAPS, then 4 x 2mins fast, with 2mins between reps, then 2 TORAL HONEY LEATHER SANDALS WITH STRAPS
Friday: Rest
Saturday: 7 Asics gel-nimbus 24 4e extra wide black blue men running shoes 1011b363-400.
Sunday: Rest
Week 4:
Monday: Rest
Tuesday: 3 TORAL HONEY LEATHER SANDALS WITH STRAPS
Wednesday: Rest
Thursday: 2 Fire Red 3s shirts Sneaker Match White DAAAMN.
Friday: Rest
Saturday: Rest
Sunday: 10K race!
If you're looking for training plans of the same length, but want to up the number of times you run each week, take a look at the two below:
Train for a 10K in 4 weeks, running 5 times a week – Approximately a 40-50 minute 10K
Train for a 10K in 4 weeks, running 6-7 times a week – Approximately a 35-40 minute 10K
