10k in 4 weeks time- training plan?

[jeffbird]

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!

[IannodaTruffe Graduate10]

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 Graduate10 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 Graduate10 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 Graduate10]

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 Graduate10 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!