Run 10 K Beginner's Plan 14 weeks
Marjaana Rakai - MSc Sport Science, NASM PT, Running CoachAll plans by this Coach
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This is a Beginner learn to run - program for 10 K race that lasts 12 weeks.
This is a gentle program for you who have never run a 10 K race.
It is based on a walk/run approach and injury prevention. You will start easy into the program and keep walking/running effective km while learning how your body adapts to the training.
You do need to be able to run 15 minutes at the start, but no other prerequisites are required!
Let's get started!
Run workouts: Tuesday, Thursday and Saturday.
Alternative Training Wednesday (except for recovery weeks)
Functional Strength training (no gym access needed) on Sundays (except for recovery weeks)
Total training time from 1.5 hrs to 5 hours.
This training plan also teaches you to do proper warm-up sequence for each of your runs, allowing your body to prepare for the main part of the training, running.
This training plan also teaches you to gauge the training intensity by Rate of Perceived Effort (scale 1-10). Why? You may not have a GPS watch or Heart Rate data and even if you do, it is beneficial to be able to run by feel in such cases as Watch malfunction, it's too dark to see the watch, you doubt your ability if your day-to-day Heart Rate happens to be a bit higher in a race, etc. All because I want you to do learn to listen to your body and work with it! You're welcome!
Rating Descriptor Zones %of Hrmax RPE max 10:
0 Rest 1 60-72 0 at rest
1 Very, Very Easy 1 1 very easy
2 Easy 1 2 somewhat easy
3 Moderate 2 72-82 3 moderate
4 Somewhat Hard 2 4 somewhat hard
5 Hard 3 82-87 5 hard
6 3 6
7 Very Hard 4 87-92 7 very hard
8 4 8
9 5 92-97 9
10 Maximal 5 10 very, very hard
This intensity distribution will come with the plan in pdf format, I suggest you print it out for quick reference.
Ok, ready to start? Let's do this!
If you have any questions/comments about the plan, please feel free to contact me directly at email@example.com
If you need help to determine your intensity zones using pace or HR, please contact me
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|0:53 hrs||1:00 hrs|
|2:19 hrs||1:16 hrs|
|0:28 hrs||0:45 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||0:53 hrs||1:00 hrs|
||2:19 hrs||1:16 hrs|
||0:28 hrs||0:45 hrs|