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10K: 14 week Physical Therapy based plan



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14 Weeks

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This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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Plan Description

This is a Physical Therapy based 14 week training plan. It includes a safe progression, cross training and core strengthening that will get you to the race healthy, happy and ready to run!

I am a physical therapist with Drayer Physical Therapy, a USAT Triathlon Coach and owner of Tri Strong Coaching. I understand the demands of work, family, nutrition, training and injury prevention. Thank you for choosing this plan! If you have any questions please type them in the post work out sections...I will get a notice and answer.

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x3
0:02 hrs 0:20 hrs
Strength x2
0:14 hrs 0:10 hrs
Swim x1
1,025m 1,737m
Day Off x1
—— ——
Bike x1
0:36 hrs 1:00 hrs
Workouts Per Week Weekly Average Longest Workout
0:02 hrs 0:20 hrs
0:14 hrs 0:10 hrs
1,025m 1,737m
Day Off
—— ——
0:36 hrs 1:00 hrs

Training Load By Week

This plan works best with the following fitness devices:

  • GPS

All supported devices

Laura Fromdahl

Tri Strong Coaching

I am a USAT Triathlon Coach & a physical therapist that specializes in triathletes. My coaching and plans are physical therapy biased and designed to get you to your race happy, healthy and prepared to compete. I started out specializing in beginner female triathletes...but now I have men and women racing all over the nation....from mini sprint distances to full ironman distances! Contact me for a free trial plan & references: or (843)597-0110.

Laura Fromdahl

$50.00 - Buy Now