For a lot of folks, the pandemic brought running front and center. When gyms shut down and we said “see ya later” to group fitness, running was an accessible form of exercise with serious mental health benefits.

To celebrate the joys of running, the slow-but-steady return of race season, and all that we’ve survived over the last year, we put together a kick-ass training plan to help you reach new heights, distances, and milestones — no matter your fitness level.

Whether you’re a seasoned marathoner, a casual jogger, or someone who’s never even run a mile, we’re challenging you to take on a 10K (say it with us: YES 👏 YOU 👏 CAN 👏). Sign up for an event. Run a virtual race. Grab some friends or hit the road solo — however you decide to hit the pavement, we’re here for you every step of the way.

Ready to dig in? Here’s how to get in amazing 10K shape in just 4 weeks.

10k race training planShare on Pinterest
Illustration by Maya Chastain

To start this plan, you’ll need to brush up on some basic running lingo, along with essential strength-training movements and stretches. Don’t worry — we’ve gathered everything you need to know!

  • Step 1: Our all-in-one guide explains how to start running at any level, from form and pacing, to tracking your progress.
  • Step 2: Brush up on running lingo — and check out the short list of terms below that we’ll be using in our 10k training program.
  • Step 3: Bookmark this visual reference guide for all the strength training exercises and stretches we’ll be doing.
  • Step 4: Gear up! The only essential equipment you need is a good pair of running shoes (and no, they don’t have to cost a fortune!). If your 10k includes trail running, you’ll want a few extras for hydration and protection against the elements. Training for a winter 10k? You’ll want to invest in some cold-weather running gear.
  • Step 5: Load up on magnesium-rich foods on your next grocery store run. Think almonds, black beans, and brown rice. Read on for more info.

You’ll be able to navigate to the deets of each week by using our interactive calendar, but you can also click on each week below if that’s more your jam.