MY FIRST 10KM (10 WEEKS)

Author

Equipe Pacefit Performance

All plans by this Coach

Length

10 Weeks

Typical Week

4 Run

Longest Workout

5.59 miles

Plan Specs

running 10km beginner intermediate weightloss time goal base period

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Summary

Training for who want to complete your first 10km with security, no injuries and good form

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 02:34

Darlan Duarte

Pacefit Assessoria Esportiva

I am coach for over 12 years in the running area, preparing more than 300 athletes for distances of 5,10 , 21 and 42km.

I am also a graduate in biomechanics of movement and minister courses in the area , forming coaches to labor with running. I have a lot of experience in guidance distance and I can help you reach your goal.

Sou treinador há mais de 12 anos na área de corrida, preparando mais de 300 atletas para distâncias de 5 até 42km.

Além disso, conduzo há 8 anos treinamento para coaches

Back to Plan Details

Sample Day 1

0:40:00
BASE TRAINING

10 minutes walk + 5 x ( 3 minutes moderate/ hard run + 3 minutes walk)

Sample Day 3

0:50:00
BASE TRAINING

50 minutes relay ( walk x moderate run )

Sample Day 4

0:40:00
RECOVERY RUN

40 minutes relay ( walk x moderate run )

Sample Day 6

4.97mi
LONG RUN

2km moderate run +2km relay ( walk x moderate run)

REPEAT 1 X

Sample Day 8

0:50:00
BASE TRAINING

20 minutes walk + 3 x ( 5 minutes moderate/ hard run + 5 minutes walk)

Sample Day 10

0:40:00
INTERVAL TRAINING

20 minutes relay ( walk x moderate run) + 4 x ( 3 minutes hard run + 2 minutes walk)

Sample Day 11

0:40:00
FARTLEK

RELAY (walk x moderate run)

MY FIRST 10KM (10 WEEKS)

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