MY FIRST 10KM (10 WEEKS)

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

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

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)

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