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1st 10K Plan


The Triathlon Coaching Company

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10 Weeks

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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Plan Description

This is our 10 weeks to 10K training plan. This whole programme is based around RPE and is designed with first timers in mind. You will need to be able to currently run/walk for at least 20 minutes before starting the programme. If you are not quite there yet why not try our couch to 5K plan which will build you up to the required fitness level to start this programme.

This plan alternates weeks of three runs a week to four a week, to allow for a good recovery and to encourage your development. We have built in some interval sessions and some hill repeats towards the end of the programme to really push your fitness and to develop your confidence in finishing the race.

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x3
1:38 hrs 1:00 hrs
Workouts Per Week Weekly Average Longest Workout
1:38 hrs 1:00 hrs

Training Load By Week

This plan works best with the following fitness devices:

  • GPS

All supported devices

Chris Wallace

The Triathlon Coaching Company

I come from a swimming teaching and coaching background and have been working with athletes for many years to help them reach their full potential. I understand the needs, worries and stresses of the busy professional.
Whether you are a current or aspiring age group championship qualifier or a complete novice, I'm here to help. I work with athletes all over the world participating in all distances of triathlon.

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