10KM BEGINNERS TRAINING PLAN
Author: Wilson Komen
Length: 8 Weeks
Tags: running, 10km, beginner, pace based
Typical Week: 5 Run, 1 X-Train, 1 Day Off
Longest Workout:
9 miles
Author: Wilson Komen
Length: 8 Weeks
Tags: running, 10km, beginner, pace based
Typical Week: 5 Run, 1 X-Train, 1 Day Off
Longest Workout:
9 miles
10KM BEGINNERS TRAINING PLAN
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.
Run type: Steady pace: 1mi, warm up: main 3mi @ 8:45 to 9:10, cool down none: Total distance = 4mi
Run type: Easy steady pace: 1mi, warm up: main 2mi @ 9:23 to 10:20, cool down none: Total distance= 3mi
Run type: Steady pace: 2mi, warm up: main 3mi @ 8:40 to 9:10, cool down none: Total distance= 5mi
Run type: Easy steady pace: 1mi, warm up: main 3mi @ 9:23 to 10:20, cool down none: Total distance= 4mi
Run type: long run, Easy steady pace: 2mi, warm up: main 4mi @ 9:25 to 10:43, cool down none: Total distance= 6mi
Run type: long run, Easy steady pace: 2mi, warm up: main 4mi @ 9:25 to 10:43, cool down none: Total distance= 6mi
Run type: long run, Easy steady pace: 3mi, warm up: main 4mi @ 9:25 to 10:43, cool down none: Total distance= 7mi
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.