Run 10K - 14 weeks 4-7 hrs per week, HR/Pace/RPE

Author

Marjaana Rakai- MSc Sports Science, NASM PT, Running Coach

All plans by this Coach

Length

14 Weeks

Typical Week

4 Strength, 1 Other, 4 Run, 1 Custom

Longest Workout

6.21 miles

Plan Specs

running 10km beginner intermediate masters weightloss time goal multi day hr based strength

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Summary

This is a 10 km running race plan for beginner and intermediate runners whose race goal is to complete 10K under 60 mins. This plan requires 4-7 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 45 mins with short walk breaks. 
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.

This training plan also teaches you to gauge the training intensity by Rate of Perceived Effort (scale 1-10). Why? You may not have a GPS watch or Heart Rate data and even if you do, it is beneficial to be able to run by feel in such cases as Watch malfunction, it's too dark to see the watch, you doubt your ability if your day-to-day Heart Rate happens to be a bit higher in a race, etc. All because I want you to do learn to listen to your body and work with it!
Rating Descriptor Zones %of Hrmax RPE max 10:
0 Rest 1 60-72 0 at rest
1 Very, Very Easy 1 1 very easy
2 Easy 1 2 somewhat easy
3 Moderate 2 72-82 3 moderate
4 Somewhat Hard 2 4 somewhat hard
5 Hard 3 82-87 5 hard
6 3 6
7 Very Hard 4 87-92 7 very hard
8 4 8
9 5 92-97 9
10 Maximal 5 10 very, very hard

This intensity distribution will come with the plan in pdf format, I suggest you print it out for quick reference.
If you are not sure what your pace should be, you can use Jack Daniel's RunSmartProject Vdot run pace calculator based on your latest run race or even very hard run. https://runsmartproject.com/calculator/

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 05:02
Training Load By Week
Average Weekly Training Hours: 05:02
Average Weekly Breakdown

Marjaana Rakai

Be Sisu Fit Inc.

Be Sisu Fit coaching services offer comprehensive endurance coaching for runners and skiers implementing current science-backed practices. Central to our coaching plans stand strength training, sports nutrition guidance in addition to endurance coaching. We coach female athletes with their physiology, not against it and have developed female-specific endurance training plans.

Back to Plan Details

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
30TSS
Easy Long Run 75/85/75%HR

Warm Up Easy run 10 mins at Easy run pace / HR 75%, then strong tempo 15 mins with 4 strides, pace Tempo / HR 85%, easy run 15 mins Pace Easy / HR 75%

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

0:50:00
38.3TSS
Steady Easy Run

Warm up 10 mins, Steady tempo 85%HRmax for 35 mins,
Check your form: think tall posture, elbows back and quick feet
Cool down 2-3 mins slow jog

Sample Day 6

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

Run 10K - 14 weeks 4-7 hrs per week, HR/Pace/RPE

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