10KM BEGGINER PLAN (UNDER 55´ GOAL)

Author

Cesar Hernandez Lloret

All plans by this Coach

Length

8 Weeks

Typical Week

4 Run, 1 Strength, 1 Day Off

Longest Workout

6.59 miles

Plan Specs

running 10km beginner masters weightloss time goal pace based base period

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Summary

Your 10KM 8 weeks plan for begginers

You only will need (added to a pair of shoes) an elliptical trainer and a bike/indoor bike for a few cross training sessions.

Starting with a very low training load, and then build to a 4weeks increase, 1 week easy, 2 shock weeks and taper week.

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 03:29
Training Load By Week
Average Weekly Training Hours: 03:29
Average Weekly Breakdown

César Hernández Lloret

CHLENDURANCE

Bachelor degree in Sports Science
ITU Level 3 Triathlon Coach certificate
Swim & Triathlon National Coach Level 3

  • Coach of the Spanish Triathlon Federation at the National Sports Development Center
    -Collaboration through the Iberoamerican Triathlon Federation in training camps with development athletes of other National Federations (Uruguay and Venezuela)

Back to Plan Details

Sample Day 1

0:25:00
3.11mi
easy jog

easy jog 5´/km pace

Sample Day 2

0:20:00

injury prevention workout

Sample Day 3

0:32:00
3.85mi

15´easy run
2´ walk
15´ same pace as before

Sample Day 5

0:35:00
4.04mi
build run

35´ non stop running, very easy pace, talking with training partners

Sample Day 6

1:00:00
mountain walking

50´ walking easy pace on the mountains, at least 400+

Sample Day 8

0:30:00
3.67mi
ELLIPTICAL+RUN

-20´ ELLIPTICAL (EASY PACE)
-FOLLOWED BY A EASY 10´RUN

Sample Day 9

0:20:00
CORE & PREVENTION

CORE & PREVENTION WORKOUT

10KM BEGGINER PLAN (UNDER 55´ GOAL)

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