Fitness

10km run fitness plan: Week 4

Want to run 10km but not sure where to start? Follow this 12 week plan and you’ll get there.
Published 2 April 2019

Welcome to week 4

Week 4 10km run


Monday

Walk for 5 minutes. Alternate running for 3 minutes and walking for 1 min for 20 minutes. Walk for 5 minutes.

Total time: 30 minutes


Tuesday

Today is a non-running day. Do 35 minutes of a non-running activity. It can be anything you like: for example, walking, cycling, swimming, yoga, Pilates or a gym class.

Total time: 35 minutes


Wednesday

Walk for 4 minutes. Alternate running for 5 minutes and walking for 1 min for 24 minutes. Walk for 2 minutes.

Total time: 30 minutes


Thursday

Today is a non-running day. Do 35 minutes of a non-running activity. It can be anything you like: for example, walking, cycling, swimming, yoga, Pilates or a gym class.

Total time: 35 minutes


Friday

Walk for 5 minutes. Alternate running for 6 minutes with walking for 1 min for 21 minutes. Walk for 4 minutes.

Total time: 30 minutes


Saturday

Today is a complete rest day. Today you’ll be focusing on recovery. Letting your muscles recoup from your workouts is just as important as the workouts themselves.


Sunday

Walk for 5 minutes. Alternate running for 8 minutes and walking for 3 minutes for 22 minutes. Walk for 3 minutes.

Total time: 30 minutes


Intensity level

  • Low intensity: No hard breathing, you’re able to talk and sing easily.
  • Moderate intensity: Puffing slightly, you’re able to have a conversation, but not sing.
  • High intensity: You’re huffing and puffing, and only able to talk briefly.