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Beginner 10K Run Training Plan

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Beginner 10K Run Training Plan

Author

Moving Forward

Length

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

Stats

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
Run
01:07:00 00:40:00
Walk
01:18:00 01:00:00
Day Off
—— ——
X-Train
01:03:00 01:00:00

Training Load By Week


This plan works best with the following fitness devices:


  • 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.
  • Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
  • If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More

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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