10KM BEGINNERS TRAINING PLAN
Author
Wilson Komen
All plans by this CoachLength
8 Weeks
Typical Week
5 Run, 1 X-Train, 1 Day Off
Longest Workout
9 miles
Plan Specs
running 10km beginner pace based
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Summary
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.
Stats
Sample Day 1
Run type: Steady pace: 1mi, warm up: main 3mi @ 8:45 to 9:10, cool down none: Total distance = 4mi
Sample Day 2
Run type: Easy steady pace: 1mi, warm up: main 2mi @ 9:23 to 10:20, cool down none: Total distance= 3mi
Sample Day 3
Run type: Steady pace: 2mi, warm up: main 3mi @ 8:40 to 9:10, cool down none: Total distance= 5mi
Sample Day 4
Run type: Easy steady pace: 1mi, warm up: main 3mi @ 9:23 to 10:20, cool down none: Total distance= 4mi
Sample Day 6
Run type: long run, Easy steady pace: 2mi, warm up: main 4mi @ 9:25 to 10:43, cool down none: Total distance= 6mi
Sample Day 13
Run type: long run, Easy steady pace: 2mi, warm up: main 4mi @ 9:25 to 10:43, cool down none: Total distance= 6mi
Sample Day 20
Run type: long run, Easy steady pace: 3mi, warm up: main 4mi @ 9:25 to 10:43, cool down none: Total distance= 7mi