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 2.5Advertisement - Continue Reading Below 6How slowing down can help you speed up 3-4M fast but controlled Rest 6-8Half marathon training plan for beginners 6-7M easy
Week 2 Rest 2-2.5M fast but controlled 5-7M warm-up, then 5 x 1000m or 3.5-4 mins, with 400m or 4-min recoveries, then 2-2.5M cool-down 2M warm-up, then 4 x 800m or 3 mins, with 400m or 4-min recoveries, then 2.5M cool-down Rest 6-8Train for a sub-1:25 half marathon 7-8M easy
Week 3 Rest 2-2.5Runners Worlds training pace calculator Rest 6-8M warm-up, then 5 x 1000m or 3.5-4 mins, with 400m or 4-min recoveries, then 2-2.5M cool-down Rest 2Runners World, Part of the Hearst UK Wellbeing Network 8-9M easy
Week 4 Rest 2-2.5If youre not sure you can fit five days of running in to your week, take a look at our 5-7M easy 6M steady Rest 3-5M easy, inc hills RACE

If you're not sure you can fit five days of running in to your week, take a look at our 4-week 10K training plan, running 3 days per week.

If you're an experienced runner looking to reach a goal of a 35-40 minute 10K, look at our more advanced 4-If youre not sure you can fit five days of running in to your week, take a look at our.