Beginner 10k Plan

Author

Run4PRs Coaching

All plans by this Coach

Length

8 Weeks

Typical Week

3 Run, 1 Other, 3 Day Off

Longest Workout

6.2 miles

Plan Specs

running 10km beginner weightloss pace based

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Summary

This plan is geared for someone who can already run 2 miles who want to run a 10k in 8 weeks. We can take you from 2 miles all the way to a 10k. This plan has 3 days of run/walking per week and 1 optional cross training day. This plan starts at around 8 miles per week and builds to 12 miles per week. This is a 8 week plan leading up to a 10k race. It includes speed, tempos & long runs

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 00:30

Victoria Phillippi

Run4PRs Coaching

We work with every athlete on an individual level to achieve your goals. Weather you are training for your first 5k, hoping to finish your first marathon, or trying to qualify for Boston, we have a spot for you!

We are focused on your long term success as a runner. We will guide and support you in the best direction for life long success in the sport.

www.run4prs.co

Back to Plan Details

Sample Day 1

2mi
Time Trial

We always want to kick off training with a time trial. We will want to test your current fitness to apply paces to your training plan!

.5 mi easy run warm up
1 mile run FAST!- let's see what you can do
.5 mi easy jogging cool down

Sample Day 2

0:30:00
Cross Training

We want to add in aerobic cross training to build your cardiovascular fitness. This will be a lower impact activity, but it will work towards making you a faster & stronger runner.

Keep the effort easy/moderate. It should be conversational effort (meaning you can talk while exercising) today.

Pick between- Power walking, elliptical, spinning/bike, swimming, stairmaster

Sample Day 4

2mi
Easy Run

We want to keep your easy days EASY and your hard days hard! These should feel effortless and easy. We want to build you aerobic endurance by keeping the HR in the correct zones. It should feel like you are holding back! Slowing down DOES make you faster

goal pace range today-
90-150 seconds per mile slower than you time trial

example:
10:00 --1 mile time trial pace
11:30-13:00 easy pace

Sample Day 6

3mi
Fartlek

.5 mi easy warm up at your easy pace!
4 x .25 mi @ 1 mile time trial (TT) pace with .25 easy jogging between
.5 mi easy cool down at your easy pace!

For each .25 mi at TT pace, we want to start slower and finish FAST! The idea here is to build stregnth and speed

Sample Day 7

0:30:00
Cross Training

We want to add in aerobic cross training to build your cardiovascular fitness. This will be a lower impact activity, but it will work towards making you a faster & stronger runner.

Keep the effort easy/moderate. It should be conversational effort (meaning you can talk while exercising) today.

Pick between- Power walking, elliptical, spinning/bike, swimming, stairmaster

Sample Day 8

2mi
Easy Run

We want to keep your easy days EASY and your hard days hard! These should feel effortless and easy. We want to build you aerobic endurance by keeping the HR in the correct zones. It should feel like you are holding back! Slowing down DOES make you faster

goal pace range today-
90-150 seconds per mile slower than you time trial

example:
10:00 --1 mile time trial pace
11:30-13:00 easy pace

Sample Day 11

0:30:00
Cross Training

We want to add in aerobic cross training to build your cardiovascular fitness. This will be a lower impact activity, but it will work towards making you a faster & stronger runner.

Keep the effort easy/moderate. It should be conversational effort (meaning you can talk while exercising) today.

Pick between- Power walking, elliptical, spinning/bike, swimming, stairmaster

Beginner 10k Plan

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