ironguides "The Method": 10-Week 10KM Race - Beginner

Author

ironguides Coaching

Length

10 Weeks

Typical Week

5 Run, 2 X-Train

Plan Specs

running 10km beginner time goal

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Summary

The ironguides 10-week 10km Running Training Manual provides all the information you need to successfully prepare for your next 10km Run race. It’s effective, efficient, safe and fun. Based on The Method, a sophisticated yet simple way of training high-performing athletes developed in more than two decades, this plan will give you all you need to be ready physically and mentally for your next challenge.

Back to Plan Details

Sample Day 1

Run - Week 1-4 Building a Routine

RUN
15min easy jog
Sprint Efforts as outlined below
• ALL OUT effort on flat ground
• EASY jog to fully recover after
15min easy jog to cool down

Week 1: Sprints: 2x 15sec with 45sec recovery jog
Week 2: Sprints: 4x 15sec with 45sec recovery jog
Week 3: Sprints: 6x 15sec with 45sec recovery jog
Week 4: Sprints: 8x 15sec with 45sec recovery jog

Sample Day 2

Run - Week 1-4 Building a Routine

RUN
Run as indicated below, or Day OFF as indicated

Week 1: 15min easy jog
Week 2: 20min easy jog
Week 3: 25min easy jog
Week 4: 30min easy jog

Sample Day 3

Run - Week 1-4 Building a Routine

RUN: Speed Endurance
At your local track, or simulating the distances
on a treadmill or by marking out the distance on
a flat path or road, do the following:
15min easy continuous w/u
Intervals as below
• 15min easy c/d jog

Week 1: 6x200m RUN race pace / 20sec rest
Week 2: 8x200m RUN race pace / 20sec rest
Week 3: 10x200m RUN race pace / 20sec rest
Week 4: 12x 200m RUN race pace / 20sec rest

Sample Day 4

Day Off

Day off

Sample Day 5

Run - Week 1-4 Building a Routine

RUN: Tolerance Run
Alternating weeks on land or treadmill / hills
You will be building up to the following:
(1) Flat Treadmill or Land one week
• 10min w/u
• 10min easy
• 10min at moderate (0.5 – 1 mph faster )
• 10min at comfortably uncomfortable (0.5 – 1 mph
faster again)
• 10min easy c/d
--- alternating with –-
(2) Hill Run the following week
• 15min easy w/u
• 40min of hills as described
• 10min easy c/d

Week 1: 20min easy run on land
Week 2: 30min hills, moderate
Week 3: Treadmill or land, w/u + 5min each effort + c/d
Week 4: 30min hills, with: 4x (2min hard uphill/2min easy
recovery) in the middle

Sample Day 6

Run - Week 1-4 Building a Routine

RUN: Long Run
10min easy w/u
Endurance run as below
• 10min easy c/d

Week 1: 30min easy jog including w/u and c/d
Week 2: 40min easy jog including w/u and c/d
Week 3: 50min easy jog including w/u and c/d
Week 4: 60min easy jog including w/u and c/d

Sample Day 7

Run - Week 1-4 Building a Routine

RUN
15min easy jog
Sprint Efforts as outlined below
• ALL OUT effort on flat ground
• EASY jog to fully recover after
15min easy jog to cool down

Week 1: Sprints: 2x 15sec with 45sec recovery jog
Week 2: Sprints: 4x 15sec with 45sec recovery jog
Week 3: Sprints: 6x 15sec with 45sec recovery jog
Week 4: Sprints: 8x 15sec with 45sec recovery jog

ironguides "The Method": 10-Week 10KM Race - Beginner

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