10KM BEGINNERS TRAINING PLAN
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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
Average Weekly Breakdown
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Day Off x1
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Training Load By Week
This plan works best with the following fitness devices: