10k Training Plan - Novice(3-4 hrs/wk), 14 Weeks - Saturday Race

Average Weekly Training Hours 03:23
Training Load By Week
Average Weekly Training Hours 03:23
Training Load By Week

 


 



Don't dream of winning, train for it!


Designed for the NOVICE runner, this 14-week structured and periodized plan designed by Yousif Alhajery, will prepare you for a personal best 10k.


Prior to using this plan, you should be able to:
• Run or Run/Walk: 30 minutes.


This training plan consists of:
1. 5 runs per week.
2. 4 training phases (Preparatory(optional) - Base - Build - Peaking).
3. A race or test on the 8th week.
4. Weekly guidance and tips along the way.
5. Race Strategy.

Sample Day 2
0:35:00
40.8TSS
Easy Run

Warm-Up
get into the habit of properly warming up, rotate your joints and do some dynamic stretches, then do a 5 min fast walk or light jog. The point is to really feel warmed up and comfortable before you get into your main running.

Main
35 minutes of Aerobic running in Zone 2

(See Base Week 1 for training Zones)

Sample Day 3
0:20:00
23TSS
Easy Run

Warm-Up
Take your time and don't worry too much about getting it right. just do whatever drill comes to mind but try not to do too much static stretching, as that can weaken the muscle.

Main
20 minutes of easy running in Zone 2

Sample Day 4
0:30:00
36.6TSS
Aerobic + Speed Skills

Warm-Up
you know the drill!

Main
30 minutes of Aerobic running in Zone 2
1x8sec hill sprint (pedestrian bridges, stairs, anything with an incline that you can run up will do)

Note: if you can't find a hill you can do the hill sprints on flat grounds. Do them on grass or dirt if you have the option.

- Half way through the run shorten your stride and pick up your cadence for 5 min to train your neuromuscular system to fire faster.

- 90 steps per minute is a good goal to work towards (count one foot for 20 seconds and aim for 30 steps)

Note: It takes time to retrain your neuromuscular system, but work on these drills and you will notice an improvement soon enough.

Sample Day 6
0:40:00
46.8TSS
Long Run

Warm-Up
5 minute fast walk and then work on warming up each joint with some joint rotations (especially your ankles, knees & hips)

Main
40 min long run in Zone 2

Note: This is your first 'key workout', long runs provide you with very important adaptations. if for some reason you cant do it try to schedule it instead of tomorrows easy run.

Sample Day 7
0:30:00
34.8TSS
Easy Run

Warm-Up
ankles, knees, hips, shoulders, spine, neck. take care of them!

Main
30 minute run in low Zone 2
1x8sec hill sprint to build muscle strength.

Sample Day 9
0:40:00
46.8TSS
Aerobic Run + Speed Skills

This week will be the introduction of running drills. These drills are crucial to improving your running form and will be your most effective 20 minutes of training!

Warm-Up
standard joint warmup then do 10-15min of Zone1-2 running.

Drills & Strides
Perform each of the following drills once for 30sec:

1. A-Skips
2. B-Skips
3. High Knees
4. Butt Kicks
5. Power Skips
6. Carioca
7. Bounds (on soft surface like grass)
8. 3X100m Strides

Main
30 minutes run in Zone 2

Sample Day 10
0:25:00
26.8TSS
Base Building Run

Warm-Up
I'm sure you know by now that it's important to warm up!

Main
25 minutes of easy Zone2 running

Yousif Alhajery
|
Peak Academy

Why me?
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⬥ ex-club swimmer & self-coached runner and triathlete since 2011 and a successful coach to my athletes as well
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⬥ I believe in quality/time effective training. (I am a very busy Husband/Father, Mechanical Engineer & competitive Triathlete)
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⬥ I am an every day reader & fascinated in topics of endurance training & racing.
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Follow me on Instagram: www.instagram.com/peak.academy