Beginner Runner's 10 K Plan 14 weeks

Author

Marjaana Rakai - MSc Sport Science, NASM PT, Running Coach

All plans by this Coach

Length

14 Weeks

Typical Week

3 Run, 4 Strength, 1 Custom

Longest Workout

1:16 hrs

Plan Specs

running 10km beginner

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Summary

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!

Plan Structure:
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!
Intensity distribution:

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 besisufit@gmail.com

If you need help to determine your intensity zones using pace or HR, please contact me
Coachj MJ

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 03:41
Training Load By Week
Average Weekly Training Hours: 03:41
Average Weekly Breakdown

Marjaana Rakai

Be Sisu Fit Inc.

Be Sisu Fit coaching services offer comprehensive endurance coaching for runners and skiers implementing current science-backed practices. Central to our coaching plans stand strength training, sports nutrition guidance in addition to endurance coaching. We coach female athletes with their physiology, not against it and have developed female-specific endurance training plans.

Back to Plan Details

Sample Day 1

0:05:00
Lunge Matrix & Leg Swings Copy Copy

1. Front Lunge
2. Lunge with twist
3. Lateral Lunge
4. Back and to side Lunge
5. Backwards Lunge
6. Leg swings warm ups

https://www.youtube.com/watch?v=GJo7_MiRLkU

Sample Day 1

0:35:00
14/2 run walk

35 mins run as 2x Run 14 mins/2 mins walk, easy cool down 4 minutes

Sample Day 3

0:05:00
Lunge Matrix & Leg Swings Copy Copy

1. Front Lunge
2. Lunge with twist
3. Lateral Lunge
4. Back and to side Lunge
5. Backwards Lunge
6. Leg swings warm ups

https://www.youtube.com/watch?v=GJo7_MiRLkU

Sample Day 3

0:35:00
Steady Run

Steady tempo for 35 mins, think tall posture, elbows back and quick feet

Sample Day 5

0:05:00
Lunge Matrix & Leg Swings Copy Copy

1. Front Lunge
2. Lunge with twist
3. Lateral Lunge
4. Back and to side Lunge
5. Backwards Lunge
6. Leg swings warm ups

https://www.youtube.com/watch?v=GJo7_MiRLkU

Sample Day 5

0:30:00
30 mins Easy learning to run

10 mins easy run, 15 mins drills and strength, 5 min easy recovery run/walk

Sample Day 6

1:00:00
Full Body Functional Strength

See the pdf file for instructions

Beginner Runner's 10 K Plan 14 weeks

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