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Beginner 10K Run Training Plan


Moving Forward

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5 Weeks

Plan Description

This is for the true beginner. Someone who wants to get their feet wet; kick start their activity plan with a 10K race at the end of a 5 week block. Candidates for this plan are healthy and don't mind cross-training 2 days per week. Athletes (that's you) should add in some mobility exercises after each session; spending 5-10 minutes with both foam rolling and static stretches. Run pace may vary from day to day. Keep it aerobic; conversation pace, except when noted on the plan. Push yourself. Your goal here is to build up your continuous effort. If you have to walk on your running days, remember it is okay to do so!

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x3
01:07:00 00:40:00
Walk x2
01:18:00 01:00:00
Day Off x1
—— ——
X-Train x1
01:03:00 01:00:00
Workouts Per Week Weekly Average Longest Workout
01:07:00 00:40:00
01:18:00 01:00:00
Day Off
—— ——
01:03:00 01:00:00

Training Load By Week

This plan works best with the following fitness devices:

Matthew Bryan Parks

Moving Forward - Triathlon and Endurance Coaching

At Moving Forward, we like to focus on the most individualized approach with each of our athletes. We focus on three key components to your athletic success:

  • Technique improvement with any of the disciplines (swimming, biking, running, Nordic skiing, etc.)
  • Performance Testing: Time Trials, Functional Threshold Power and Power Profiling
  • Highly individualized training plans - updated weekly

All of our athletes are given individualized training plans and sessions. No two athletes are alike.

  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

Refund Policy

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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