Beginner 10k Program Plan (14 weeks)
Shawn CrottoAll plans by this Coach
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Principles of Training:
The key to success is to build gradually. Everyone progresses differently, so listen to your mind and body. If you need a day off take it, and then continue with the next days plan.
The purpose is to adapt to the distance of your event.
This is done by being consistent in your training plan to provide the body time to improve and get stronger.
Training for an event is challenging, so proper rest is an important part of training.
Structure of your training sessions:
Warm-up: The warm up is done to raise the heart rate and blood flow to the working muscles and prepare the body. It should consist of 5 minutes or more. A very easy jog followed by some active stretches.
Main-set: This is the bulk of your workout. Example: 5 mile run at moderate pace.
Cool-Down: Should be light 5 minute jog or walk. After you can perform you relax stretches.
Notes: Easy, Moderate, Hard efforts.
Easy = Running while talking full long sentences.
Moderate = Running while saying a few words.
Hard = Maybe only say one word.
At Event (What to expect):
If this is your first time running a 10k it can be hugely rewarding and an ideal introduction to longer events. Just getting to the start line is a step towards finishing your goal. Don’t worry about time or pace just focus on the coarse and run steady. The training you did will pay off.
Most events will have designated parking. As you arrive keep an eye on the crowd and where they are going. Everyone usual gathers in the right area. If you have pre-registered get your Bib # first (unless you have it already). Many events have announcers to keep you updated on time and where and what to do.
Keep an eye on time before the race starts. Make should you visit bathrooms and make sure you have your Bib # pinned on your shirt. Have time to warm up (slow jog) and stretch before.
Lining Up and start:
All races start with the fastest in front and those expected to finish later, further back. Some races have Pacers to help you pace out the race. Find your place accordingly. At start there is usually a gun or announcement of start of race. Dont start out to fast. Main Race and Finish:
During race you will see volunteers directing you where to go. At water stops hydrate if you need it and thank a volunteer.
At finish you will see a clear banner with a time clock. Volunteers will have water for you at end and direct you towards food and refreshments.
Good Luck, Be safe and Have Fun!!
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|0:11 hrs||0:32 hrs|
|0:12 hrs||0:10 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||0:11 hrs||0:32 hrs|
||0:12 hrs||0:10 hrs|
Training Load By Week
This plan works best with the following fitness devices: