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10KM BEGINNERS TRAINING PLAN

Author

Wilson Komen

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Length

8 Weeks

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Plan Description

10KM – Beginner; Goal Time: 53 min–1:05:00
Maximum Distance Per Week: 26-35 miles

• Ideal for athletes who have been running 5 or 6 days a week on a regular basis for a minimum of 2 months. These runners should have racing experience at the 5KM distance and should have consistently achieved finishing times under 32 minutes. Likewise, these runners should have incorporated some speed work (track intervals or tempo runs) into their training. This plan is designed with base-building in mind to help runners begin improving their times at a longer racing distance.



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Runx5
26mi 9mi
X-Trainx1
—— ——
Day Offx1
—— ——
Workouts Per Week Weekly Average Longest Workout
Run
26mi 9mi
X-Train
—— ——
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • GPS

All supported devices

Wilson Komen

coach kiprunning

A competitive runner himself, Wilson Komen brings nearly a decade of experience to his coaching. He sees it as his mission to help all of his runners—new and experienced alike—maintain healthy, consistent training regimens that will lead to rewarding racing experiences.

Coach Wilson Komen is certified by the Road Runners Club of America.