10k in 4 weeks time- training plan? - Bridge to 10K

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10k in 4 weeks time- training plan?

jeffbird profile image

Hello everyone, looking for some advice about how far I can run this week after a couple of weeks of shorter runs.

I followed jujus brilliant 10K plan & the week after ran a 10K event on 17th March. Since then I’ve run 3 times a week but 5K max. I’ve signed up for another 10K in 4 weeks (post-parkrun enthusiasm this morning😂). Will I be ok to run 7K this week then increase 1K per week until race day?

Week 1 3.5,7 5

Week 2 3.5,8,5

Week 3 4,5,9

Week 4 3,5, 10 (race)

Or should I start further sooner so I can get a 10K in before the day?

Please help oh wise ones!

5 Replies
IannodaTruffe profile image

You can get there in four weeks complying with the 10% rule, which states that your overall weekly training load should not increase by more than 10% of your previous week's total.

jeffbird profile image
jeffbirdGraduate10 in reply to IannodaTruffe

Thanks I wasn’t sure if I could go a little over 10% the first week as I’ve been running longer distances recently but you’re right of course I should be cautious. Thanks

IannodaTruffe profile image
IannodaTruffeGraduate10 in reply to jeffbird

It is a guide, rather than a strict rule, but probably always best to err on the side of caution.

Sandie1961 profile image

Your plan would work fine, as you are only increasing your total weekly distance by 1 or 1.5k. Good luck for your next 10k 🤞🏻

jeffbird profile image
jeffbirdGraduate10 in reply to Sandie1961

Thanks Sandie, I’ve realised I need a goal or I lose focus. There aren’t many 10K events nearby that I can see, ideally I would have had a longer gap between them!

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