4 Weeks to Train for a 10k

Good Afternoon!

It’s Thursday which means that the week is almost over! The weeks have been flying by. Can you believe there’s only one more left in February? Crazy.

Today for lunch I am enjoying another 30 Day Salad Swap inspired creation!


Inspired by the Mixed Greens with Candied Pecans, Maytag & Basil Vinaigrette, this salad includes, green grapes, crumbled blue cheese, tomatoes, spring and arugula mix lettuce, apple slices, walnuts and salsalito turkey breast from the deli. Delicious!

Training for a 10k

As you all know, I am challenging myself to run a race a month this year. I have already completed one run for January, The Color Run, and this month’s race, The 27th Annual Real Florida 5k, is coming up this weekend.

So far both races have been a 5k so I haven’t been training for them really.

But in March, I am competing in my first 10k of the year. A good step up from a 5k, but not too challenging for me.  I am planning to run this one with some girls from work, one of which just completed a half marathon this month, so I want to be able to keep up!

I love the routine that a good training plan puts me in, so I am looking forward to scheduling some training. The only thing is, the 10k is in 4 weeks and I haven’t set up any training plan yet! So, I have created my own plan that is tailored to my needs as a working mom and based on my fitness level and overall goals for physical fitness that will help to prepare me for a 10k distance race.

I am using a plan that I created through the Runner’s World Smart Coach App as a base. You can set the number of weeks until the race and the number of miles you want to complete each week and it sets up the days and miles to run and the rest days.

Now, because I am a working mom and I need to balance my life, I took the training plan created for me and customized it to my needs in terms of time spent at the gym and also considering the other fitness goals I want to attain. Which include a well-rounded fitness routine that includes working on my endurance and speed for races as well as weight training. So once again, I am searching for balance.

While I am sure that many others at a more intermediate-advanced level of running will be able to use this plan that I have created to train for my 10k in only 4 weeks, please note that I created this one specific to me, and I am not a health professional. (So please consult with one before introducing any new program into your fitness routine :) )

So here it is! My 4 Week 10k Training Plan. And it’s Working momma approved! (By me :) )

(Click on the image below to download a copy for yourself!!)


I am planning to document my progress with the plan above, and fit in some speed-work and tempo training on Wednesday runs. Stay tuned for my progress!

Please reach out with any questions and let me know if you have ever trained for a 10k in 4 weeks! Would love to know how it went.

2 Comments on 4 Weeks to Train for a 10k

  1. Lauren @ Fun, Fit and Fabulous!
    February 24, 2014 at 2:18 pm (4 years ago)

    What a great goal! I agree that have a training plan really takes my workouts to the next level and makes me feel like I have a purpose! Good luck on your 10K. You’re going to do great!

    • Jane
      February 24, 2014 at 4:33 pm (4 years ago)

      Thanks, Lauren! :)


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