10k sub38 with only 4runs/week

[TheEd]

Thanks emko and welcome to the forums

4 runs a week is not a problem .. no need to change that format

what is your current status and if looking to go towards specific pace speed sessions we would recommend doing a 4k time-trial so we can work out the pace for the sessions

the 2k session is the toughest part of the program and the most helpful/beneficial, look to get training partners for that, even if they only do 1k of the 2k with you (the last 1k preferably)

as a matter of interest we do provide a build-up program once training on the 10k programs

https://www.time-to-run.com/training/10k/buildup.htm

there is also the off-period training cycle

https://www.time-to-run.com/training/10k/offtime.htm

over to you

TheEd