10k Running Program in 4 Days per Week

I want to run 4 days a week every other day. Can you recommend a 10K running program with this schedule?

Answer by Dominique:

Hi there,
Thanks for your 10k running program question.

You have not given a tremendous amount of detail in order for me to be able to help you out, but here are some ideas for either one of three situations you are in:

1. If you are already able to do 30 minutes of running non-stop
2. If you are not yet able to do 30 minutes of running non-stop
3. If you have performance in mind

If You Are Already Able to Do 30 Minutes of Running Non-Stop

If you are already able to do 30 minutes of running, then I can recommend my 10k Running Program.

This is a 10k running program for a first 10k. It only includes three days a week of running. But there is no pressing reason why you can't make it a four day a week program. You could do this by adding in an extra easy run of about 30 minutes.

You could also compress the schedule and do the first four workouts in week 1 (i.e. the 3 workouts of week 1 and the first workout of week2), do the next four workouts in week 2 etc.

So, that's an option for you.

If You Are Not Yet Able To Do 30 Minutes of Running Non-Stop

When you find yourself in a situation in which you are not yet able to do 30 minutes of running non-stop, then I can highly recommend my Beginners Running Program 3.

This program gets you ready for 30 minutes of non-stop running in three runs per week. As per before, you can extend to a fourth run in the week by repeating a run, or condensing the schedule. Once you have completed this schedule, you can then move on to the 10k Running Program referenced before.

If You Have Performance in Mind

These running programs are good, basic programs to get you to running your first 10k. They will build your endurance in a safe way and boost your fitness.

However, in case you are further advanced and want a running program that is tailor-made for you based on your specific circumstances, then I would recommend you have a look at my coaching service. I offer different options, depending on how involved you want me to be throughout the training cycle and a program created for you personally can help drive you to new heights.

All the best with your 10k preparations. I hope this answer gets you on your way!

Kind regards,
Dominique