Prep for a 10K with Just 3 Runs per Week

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Prep for a 10K with Just 3 Runs per Week

Yes, you can run a 6.2-miler in four weeks with just three workouts a week. You’ll earn serious bragging rights and burn some 650 calories. We mapped out a simple calendar that’ll help you get there.

Observe all the white space on this calendar [click here to download it, and click on the graphic below to enlarge it]. Forgive us if we’ve given you too many days off. But running coach Mario Fraioli, author of The Official Rock ‘n’ Roll Guide to Marathon & Half- Marathon Training, says you can do three workouts a week and be 10K-ready in a month. On a Monday, he may have you run and cross train; Wednesday, he might say sprint and lift; Saturday, jog only—each “on” day you’ll never spend much more than an hour in sneaks. We know what you’re thinking: I got this. Yep, you do.

10K training plan

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13 responses to “Prep for a 10K with Just 3 Runs per Week”

  1. Avatar Zardoz says:

    So are you seriously suggesting that someone who has never run before train in 4 weeks to run 10k? Sounds like an injury waiting to happen. If you’re actually aiming this at someone who can already comfortable run 5k maybe you should have put it at the top of the article

    • Avatar cfreili says:

      I subscribe to Self. This version of the article leaves out that it’s how to go from 5k to 10k, not from 0 to 10k.

    • Avatar Ismael says:

      Clearly this is NOT for someone who is not fit. It’s not even for fit people who are not used to jog/run.
      I do cardio on regular basis and I never do more than 2 miles a day. Imagine doing 4 or 5!
      The 1 minute jogging followed by another 1 minute running repeated 4 times and then the period increased to 2 minutes X 4 repetitions is called HIIT (High Intensity Interval Training). Doing this for 10-15 minutes (without doing 4 or 5 miles) is better for your health and burns callories like he’ll. It is better than jogging for 45 minutes! It is recommended that you only do HIIT every other day…
      So there you go, nothing out of this world.
      Note: NEVER exercise/jog/run before a good 7-10 minutes warm up. Otherwise, YES, be prepared for plenty of injuries!

    • Avatar Reza Takhshid says:

      When the 1st session starts with a 5k run, it’s safe to assume it’s a 5k to 10k plan!

  2. Avatar beagle mama says:

    I’m distressed by this. It obviously has not considered the disabled – we are a large demographic you know. One of the crushing aspects of weight gain for me has been the inability to adequately exercise and that affordable foods are crap. I know some disabled people can exercise etc… even run. But many cannot. I can’t do most forms of exercise and you’re flaunting a four week plan to running a marathon? It would appear your idea of your audience is that of people who have already met or are near goal weights and have vastly increased abilities than I do. Since this was the first blog i read i very much feel alienated and not like this site will even consider the spectrum of people who are where i might be. I also agree with +Zardoz when they say injury waiting to happen.

  3. Avatar Guest says:


  4. Avatar вася says:


  5. Avatar Vasyan says:

    Hi Vyasya

  6. Avatar Runner says:

    @beagle_mama:disqus Perhaps you need to realize that not every article in a fitness magazine is directed at disabled, overweight people. Not every article in fitness magazines is directed at already fit people either. Read the ones that apply to you and don’t complain when the whole world doesn’t cater to you. Use common sense and if an exercise program is too hard perhaps do a little work and find a program more appropriate to your level.

    • Avatar David Rucks says:

      Well said. Too many people whine about every little thing instead of picking out what they can use.

  7. Avatar A heavy runner says:

    Another training program is couch to 10k in 12 weeks. It is a gradual build-up.

  8. Avatar Pauline Barber says:

    Is the training for 10 k suitable for a 65 year old man? Been running twice a week 2-3miles for some time.did a test 10 k run and completed in 1hour 10.

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