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

Author

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

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Length

14 Weeks

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Plan Description

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/



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x4
3:11 hrs 1:20 hrs
Strength x4
0:58 hrs 1:00 hrs
Custom x1
0:42 hrs 0:40 hrs
Workouts Per Week Weekly Average Longest Workout
Run
3:11 hrs 1:20 hrs
Strength
0:58 hrs 1:00 hrs
Custom
0:42 hrs 0:40 hrs

Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor
  • GPS

All supported devices

Marjaana Rakai

Be Sisu Fit Inc.

Marjaana believes as an endurance athlete, you need to be able to move better and the roadmap is via deliberate strength and mobility training. All endurance athletes benefit from not only moving better but building stronger muscles to withstand the repetitive movements during our day-to-day training and achieve efficiency to maximize our capacity.
Her services include endurance, strength and nutritional guidance which complement each other so that you can perform at your best!

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