10K Beginner with coach

Author

Victor Hugo Moreno Contreras

All plans by this Coach

Length

8 Weeks

Typical Week

5 Run, 2 Strength, 1 Day Off

Longest Workout

1:15 hrs

Plan Specs

running 10km beginner masters weightloss time goal hr based strength base period

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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Summary

This training plan is designed for runners that want to perform better at the races, have a tight schedule and are looking for an easy to follow and detailed training sessions.
Also you can have all your questions answered, analyze your progressions and have extra tips.
It includes the main 3 pillars, Endurance, Strength and Technique drills sessions.

The program includes
• Duration 8 weeks
• 5 to 7 hours training per week
• 1 session per day (Tuesday and Thursday add one extra strength session)
• Longest workout 1hr 10min on weekend
• Longest workout 1hr 10min from Monday to Friday
• Instant online access to your program
• Weekly structured planning
• Detailed specific sessions
• Link videos explaining the exercises
• Weekly tip video
• Triathlon Check List
• Unlimited access with your coach via whats app +1 809 2644 857
or e-mail headcoach@minimuritriathlon.com

Investment US32.00
Just for USD$4.00 Per week

Note: Please make sure you add your e-mail on your purchase

ADD ME AS YOUR COACH: https://home.trainingpeaks.com/attachtocoach?sharedKey=EPG66VBBIGA3O

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 05:21
Training Load By Week
Average Weekly Training Hours: 05:21
Average Weekly Breakdown

Victor Hugo Moreno Contreras

Minimuri Endurance

Forma parte de la gran familia Minimuri y gana dinero mientras entrenas!

Te ayudamos a lograr tus metas de Triatlón, Carrera, Trail o Ultradistancia.

Tenemos más de 15 años entrenando atletas de todos los niveles y mas de 20 años compitiendo.

Diseñamos tu plan de entrenamiento adaptado 100% a tus necesidades.

Ponte en contacto con nosotros y con gusto te explicaremos nuestra forma de trabajo

Te ayudamos a lograr tus metas y objetivos mientras ganas dinero!

Gana dinero mientras entrenas!

Back to Plan Details

Sample Day 1

0:50:00
Run 50min

Warm Up
MP https://youtu.be/cwK-srVw8Ro
Jog 10min Z1-Z2

Main Set
Run 35min Z2-Z3

Cool Down
Jog 5min Z2-Z1
SR https://youtu.be/QvXeu1zlAvY

Sample Day 2

0:40:00
Strength 1 Base 3X15 r10" Whole Body

Warm Up
Easy Ride 5minutes

Main Set
3 x 15 r10"

Abs
Knee/Hip Raise On Parallel Bars
- Front 
https://youtu.be/2kigjHj99Lk
- Rotate Right 
https://youtu.be/tk7GwWI0s-w
- Rotate Left 
https://youtu.be/WpGOma6w5SU
- Front
https://youtu.be/2kigjHj99Lk

Calves (one set only)
Standing Calf Raises
- Parallel Feet
https://youtu.be/luWNIs13eUE
- Tips Together Separate Heels
https://youtu.be/jKSg6l5U-rE
- Tips Separate - Heels Together
https://youtu.be/uFz54m-y-oo

Lower Back
Hyperextensions (Back Extensions)
https://youtu.be/tv7m2inMs6g

Abductors
Thigh Abductor
https://youtu.be/dDAdLgad8DY

Adductor
Thigh Adductor
https://youtu.be/aFCtISWZp_E

Quadriceps
Leg Extensions
https://youtu.be/pVmiivAx-Vw

Hamstrings
Lying Hamstrings Curl
https://youtu.be/5cvIYY8ouGQ

Abs
Janda Sit-Up
- Front
https://youtu.be/7Gd2HYElq2Q
- Right
https://youtu.be/NAtQzJgQza4
- Left
https://youtu.be/aige0vt49mc

Shoulders
Alternating deltoid Raise
https://youtu.be/VCPj__4p7oo

Biceps
Dumbbell Bicep Curl
https://youtu.be/0W4t_KlNIoo

Triceps
Bench Dips
https://youtu.be/9qymF1VobAo

Chest
Bosu Ball Push-Up
https://youtu.be/7CVqmhpZjlI

Abs
Crunch
- Frontal Crunch
https://youtu.be/zXaoGzQN1as
- Oblique Right Crunch
https://youtu.be/YcpjrkAo_6w
- Oblique Left Crunch
https://youtu.be/g0nAxy81xhs
- Core Back Crunch
https://youtu.be/Z3uBh09hBa4

Cool Down
SR https://youtu.be/QvXeu1zlAvY

Sample Day 3

0:50:00
Run 50min

Warm Up
MP https://youtu.be/cwK-srVw8Ro
Jog 10min Z1-Z2

Main Set
Run 35min Z2-Z3

Cool Down
Jog 5min Z2-Z1
SR https://youtu.be/QvXeu1zlAvY

Sample Day 4

0:40:00
Strength 2 Base 3X15 r10" Whole Body

Warm Up
Easy Ride 5minutes

Main Set 3 x 15 r10"

Abs
Suspended Fallout
https://youtu.be/GODD2zcfxog

Calves
Calf Press On The Leg Press Machine
https://youtu.be/qbkKlcsyeDI

Lower Back
Superman 
https://youtu.be/DNdkjAFVcmo

Abductors
Monster Walk
https://youtu.be/nsBqi9YpeDA

Adductor
Side Leg Raises
https://youtu.be/-vp3--a7Nro

Quadriceps
90-Degree Jump Squat Twist
https://youtu.be/dNsg6lCUQ0A

Hamstrings
Ball Leg Curl
https://youtu.be/UibLAhoohGo

Abs
Ab Roller
https://youtu.be/q3ak3aBjtYM

Shoulders
Suspended Back Fly
https://youtu.be/T84y_nAhvBY

Biceps
Suspended Curl
https://youtu.be/bnC0aazEh34

Triceps
Suspended Triceps Press
https://youtu.be/shyqDINY1-M

Chest
Suspended Push Up
https://youtu.be/Stb9td0viaE

Abs 
Crunch With Medicine Ball
- Hands Overhead Front 
https://youtu.be/whvJyEBuFgE
- Oblique Crunches Right Side
https://youtu.be/9OftAdtt9vk
- Oblique Crunches Left Side
https://youtu.be/u0jjdhfjgGw
- Lower Back Curl 
https://youtu.be/qfk9sCGK0jg

Cool Down
SR https://youtu.be/QvXeu1zlAvY

Sample Day 5

1:00:00
Run 1hr

Warm Up
MP https://youtu.be/cwK-srVw8Ro
Jog 10min Z1-Z2

Main Set
Run 45min Z2-Z3

Cool Down
Jog 5min Z2-Z1
SR https://youtu.be/QvXeu1zlAvY

Sample Day 7

1:00:00
Run 1hr

Warm Up
MP https://youtu.be/cwK-srVw8Ro
Jog 10min Z1-Z2

Main Set
Run 45min Z2-Z3

Cool Down
Jog 5min Z2-Z1
SR https://youtu.be/QvXeu1zlAvY

Sample Day 8

0:30:00
Recovery Run 30min

Warm Up
MP https://youtu.be/cwK-srVw8Ro

Main Set
Run 30min Z1-Z2

Cool Down
SR https://youtu.be/QvXeu1zlAvY

10K Beginner with coach

$32.00 - Buy Now