Train for a 10K race in 4 weeks?

Question

I have been out of the gym for a few months. However I used to be a runner. I am wanting to get back into shape and support a worthy cause by training for the upcoming 10K race. I have 4 weeks. Today is July 24th and the race is Sept 3rd. I am starting a training program today. Any advice would be very helpful. How many miles should I start in the first week that is not over doing it? To start I'm going to Walk, Run, Walk, Run. But My main questions is for how many miles and what should my average per mile be???

Thanks so much for your advice!

Answer 1

Four weeks is a short time to prepare for a 10k race, but if you have previous experience running and your main goal is to finish well, then it is certainly a surmountable goal. Since you were a runner, you should start off with about 2-3 miles and work your way up from there to 6.2 miles. There is no need to worry about your pace; just make sure you can end up running the distance comfortably (and without injury).

Below is a link to good 10k training schedule for beginners, which unfortunately goes for 8 weeks. However, it is not written in stone, and you can easily do every other week to make it your own 4 week program.

Good luck on your race, and Happy Labor Day~!

Answer 2

Train For 10k In 4 Weeks

Answer 3

try easy the first week like:
day 1~run 10 min, walk 10 min, run 10, walk 10 for a while
day 2~long run, like maybe 5+ mi (walk/run)
day 3~some speed work on a track
day 4~rest
day 5~long run again (walk/run)
day 6~maybe hills, or a tempo run?
day 7~rest

~do the same for week 2, but up the milage and/or speed/pace
~then week 3 only rest once
~week 4 rest the day before the race and do an easy workout 2 days before

start small milage and build up to maybe 20 (?) before your race, and have an easy pace without the next 4 weeks and the race, try avr. 15 min miles or less

Answer 4

6 miles is a good distance and is overdoing it in your case because I don't know your previous level of fitness. I agree with your approach, which should be at least an hour, but I just think it's too aggressive to get you to the 10K injury free.

At least an hour a day. Rest one day.

Good Luck