Prep for a 10K with Just 3 Runs per Week

SELF
by SELF
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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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SELF
SELF

SELF.com is the ultimate wellness resource and community. We recognize that wellness is as much about self-expression and self-esteem as it is about exercise and nutrition; that it’s not an all-or-nothing lifestyle; and that every person’s individual goals for healthy living are different, and that’s OK. We’re here to celebrate, motivate, support, inform and entertain you—and make you laugh, too. Join the conversation and catch the latest SELF news, recipes, advice, laughs and more on FacebookInstagram and Twitter.

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