10k beginner (less than 1 hour)

Author

Jeremie Rosset

All plans by this Coach

Length

14 Weeks

Typical Week

2 Run

Longest Workout

5.39 miles

Plan Specs

running 10km beginner time goal hr based pace based

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Summary

Do you want to realize a 10k in less than 1 hour?
Here's a program to be completed in 14 weeks to achieve your goal.
This training program is aimed at an beginner 10k road runner who wants to build a solid running base and who wants to increase his maximal aerobical speed. If you're stuck at a certain level, this program is for you.
The program is based on %Maximum Heart Rate.
The program includes a running-specific core strength training program.

This program should be used for an athlete whose goal is to run a 10k in the 55:00-65:00 range and has a good running base in the past 5 weeks. The schedule consists of 2 runs per week.

Before starting this program, you should run 1 or 2 times a week for 3-5 weeks during 30 minutes at a low intensity. With this low intensity you will be able to accumulate the training's stress and prevent injuries.

If you find this program too easy or too hard, please contact me at the following adress and I will make a few adaptations with pleasure.
jeremierosset@hotmail.com

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 01:37

Jerem'Coach

Strength and conditioning coach in Switzerland.

Back to Plan Details

Sample Day 1

0:44:00
4.47mi
Interval Z2-Z3

10min warm-up
2x(10min at 6:40 min/km - 2min at 7:30 min/km)
10min cool down

Sample Day 6

0:45:00
3.73mi
Long run

Long run in zone 2

Sample Day 8

0:40:00
Interval z4

10min warm-up
3x1000m at 5:00min/km, 3min rest
10min cool down

Sample Day 13

0:50:00
4.14mi
Long run

Long run in zone 2

Sample Day 15

0:40:00
37.8TSS
Endurance and sprints

Every 5min run a 30s sprint all out

Sample Day 20

0:50:00
49.2TSS
Endurance and sprints

Every 4min run a 30s sprint all out

Sample Day 22

0:40:00
37.8TSS
Endurance and sprints

Every 5min run a 30s sprint all out

10k beginner (less than 1 hour)

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