The first month of 10K preparation should not be about proving how fit you are. It should create the foundation that makes the rest of your training possible. Your priority is to establish a routine, increase your time on your feet gradually and learn how different efforts feel without accumulating unnecessary fatigue.
Week 1: establish your baseline
Begin with three manageable sessions separated by recovery days. If you are new to running, use a combination of walking and easy running. If you already run occasionally, keep the sessions conversational rather than chasing pace. The aim is to finish the week knowing you could repeat it.
Week 2: repeat before you add
Consistency matters more than constant progression. Repeat a similar structure and, if the first week felt comfortable, add a small amount of running time to one or two sessions. Avoid increasing everything at once. You do not need a longer run, a faster run and an extra training day in the same week.
Week 3: introduce a little variety
Once easy running is becoming familiar, one session can include short controlled periods at a slightly stronger effort. Keep them brief and recover easily between them. Your other sessions should remain comfortable. This introduces your body to changing pace without turning the week into a series of hard workouts.
Week 4: consolidate
The fourth week is a good time to absorb the work rather than make another large jump. Keep the routine familiar or reduce the volume slightly if you feel tired. Look back at the month: Are you recovering well? Is your easy pace becoming more comfortable? Can you complete your sessions without dreading the next one?
What should happen next?
After four consistent weeks, you have something useful to build on. The next phase can gradually extend your longer run and introduce more structured training according to your experience and goal. Continue to protect easy days and recovery.
There is no prize for reaching 10K too early in the plan. A good first month leaves you healthier, more confident and ready for the next one. If persistent pain develops or your movement changes, stop and seek appropriate professional advice rather than trying to force the schedule.