Endurance Zone: 10K - Beginner Level. HR , Pace and RPE Based. With Strength and Cross-Training

Average Weekly Training Hours 03:13
Training Load By Week
Average Weekly Training Hours 03:13
Training Load By Week

Training program to prepare your first 10K distance race.

Running sessions are defined based on heart rate and pace. Although it is not strictly necessary if it is recommended that the athlete knows his heart rate at the anaerobic threshold (by means of an effort test, lactate test or similar) and that it has correctly configured in Training Peaks. If you do not know your FC at the anaerobic threshold, you can also do the training sessions using the rating of perceived exertion zones (RPE) that are included in the plan. In a moment of the program, once the first phase of adaptation is over, a test will be carried out that will allow to determine our FC and race pace at the anaerobic threshold.

The running sessions are complemented with cross training, functional strength and core sessions that will allow us to establish a base to develop the race in an optimal way.

The plan includes a private access to the Endurance Zone Training Center website, where you can watch the videos of the activation, technical, strength and core exercises included in the plan.

We recommend the performance of a effort test and a medical assessment to ensure that the athlete is suitable for sports and in particular for performing high intensity exercises.

For any questions write to us:
training@endurancezone.training

Sample Day 1
0:22:00
14.7TSS
Run & Walk W01-D1

Alternate running (jogging) and walking as follows:
5 min walking
1 min walking+ 1 min running
2 min walking+ 2 min running
2 min walking+ 2 min running
1 min walking+ 1 min running
5 min walking
-----
walking= Z1 - RPE=1-2
running= Z2 - RPE=3

Sample Day 5
0:28:00
18.7TSS
Run & Walk W01-D2

Alternate running (jogging) and walking as follows:
5 min walking
1 min walking + 1 min running
2 min walking + 2 min running
3 min walking + 3 min running
2 min walking + 2 min running
1 min walking + 1 min running
5 min walking
-----
walking = Z1 - RPE=1-2
running = Z2 - RPE=3

Sample Day 8
0:36:00
24TSS
Run & Walk W02-D1

Alternate running (jogging) and walking as follows:
5 min walking
1 min walking+ 1 min running
2 min walking+ 2 min running
2 min walking+ 2 min running
3 min walking+ 3 min running
2 min walking+ 2 min running
2 min walking+ 2 min running
1 min walking+ 1 min running
5 min walking
-----
walking= Z1 - RPE=1-2
running= Z2 - RPE=3

Sample Day 12
0:42:00
28TSS
Run & Walk W02-D2

Alternate running (jogging) and walking as follows:
5 min walking
1 min walking + 1 min running
2 min walking + 2 min running
3 min walking + 3 min running
4 min walking + 4 min running
3 min walking + 3 min running
2 min walking + 2 min running
1 min walking + 1 min running
5 min walking
-----
walking = Z1 - RPE=1-2
running= Z2 - RPE=3

Sample Day 15
0:48:00
32TSS
Run & Walk W03-D1

Alternate running (jogging) and walking as follows:
5 min walking
1 min walking + 2 min running
2 min walking + 3 min running
3 min walking + 4 min running
4 min walking + 4 min running
3 min walking + 4 min running
2 min walking + 3 min running
1 min walking + 2 min running
5 min walking
-----
walking = Z1 - RPE=1-2
running = Z2 - RPE=3

Sample Day 19
0:49:00
32.7TSS
Run & Walk W03-D2

Alternate running (jogging) and walking as follows:
5 min walking
1 min walking+ 2 min running
2 min walking+ 3 min running
3 min walking+ 4 min running
4 min walking+ 5 min running
3 min walking+ 4 min running
2 min walking+ 3 min running
1 min walking+ 2 min running
5 min walking
-----
walking = Z1 - RPE=1-2
running= Z2 - RPE=3

Sample Day 22
0:42:00
34TSS
Run & Walk W04-D1

Alternate running (jogging) and walking as follows:
5 min walking
1 min walking+ 2 min running
2 min walking+ 3 min running
3 min walking+ 3 min running
2 min walking+ 2 min running
3 min walking+ 3 min running
2 min walking+ 3 min running
1 min walking+ 2 min running
5 min walking

Endurance Zone
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Endurance Zone

We are dedicated to the study and application of New Technologies in the improvement of the Sport Performance. We specialize in endurance sports such as Running, Cycling or Triathlon. Our target is to help athletes and trainers to improve their way of working by the efficient use of data, hardware and software.
More info;
https://endurancezone.es/