10K under 60 mins in 14 weeks

Average Weekly Training Hours 04:09
Training Load By Week
Average Weekly Training Hours 04:09
Training Load By Week

This is a 10 km running race plan for beginner and intermediate runners whose race goal is to complete under 60 mins. This plan requires 2-6 hours of your time each week, starting gently with 2-3 hours per week the first few weeks, easing you into the program gently and making sure you don't increase the training load too rapidly.

At the beginning of the program, you should be able to comfortably run for 60 mins without walking.
The key workouts are scheduled 1. long runs during the weekend, 2. interval runs during the week 3. steady tempo runs during the week to allow optimal time in between the workouts for your body to recover and absorb the training load efficiently.

In addition, this plan included strength training program specifically targeting typical weaknesses runners have. You will also learn a short, effective warm-up routine that will act as 1. injury prevention 2. warm up as it fires up muscles that we use in running. You will also establish a mobility routine in between your weekly runs in order to keep your joints lubricated and muscles optimized, subtle and ready to work hard during your runs!


Sample Day 1
0:45:00
30TSS
Functional Strength (Home)

Sample Day 2
0:05:00
Lunge Matrix & Leg Swings Copy Copy

1. Front Lunge
2. Lunge with twist
3. Lateral Lunge
4. Back and to side Lunge
5. Backwards Lunge
6. Leg swings warm ups

https://www.youtube.com/watch?v=GJo7_MiRLkU

Sample Day 2
0:40:00
45.8TSS
Easy Long Run

Warm Up Easy run 10 mins, then strong tempo 15 mins with 4 strides, easy run 15 mins

Sample Day 3
0:40:00
20TSS
Mobility & Runner's Strength

Active Stretches
1. Hip flexor stretch 20 x 20
2. Hamstrings stretch 20 reps /leg
3. Adductor stretch 10x2secs

Balance drills
1. One leg standing balance 20sec
2. One leg running balance 20sec
3. Draw alphabets with your toes

Mobility
1. Cross Iron
2. Groiners

Strength"
1. Split squat 2x10
2. Hip Thruster 3x10
3. Straight leg dead lift 2x10
4. Mountain Climbers 2x20

Sample Day 4
0:05:00
Lunge Matrix & Leg Swings Copy Copy

1. Front Lunge
2. Lunge with twist
3. Lateral Lunge
4. Back and to side Lunge
5. Backwards Lunge
6. Leg swings warm ups

https://www.youtube.com/watch?v=GJo7_MiRLkU

Sample Day 4
0:40:00
53.3TSS
Steady Run

Steady tempo for 35 mins, think tall posture, elbows back and quick feet

Sample Day 6
0:35:00
46.7TSS
Steady Run

Steady tempo for 35 mins, think tall posture, elbows back and quick feet

Marjaana Rakai
|
Be Sisu Fit Inc.

She is a former cross-country ski athlete at Finnish national level, track & field athlete, weekend warrior, runner and a triathlete training for Ironman. She has a Master's degree in Sports Science from the Norwegian School of Sports Science (Exercise Physiology & Biomechanics), NASM personal trainer certification and always learning about training.