Phil's Novice 10K Plan + Email Access to Coach. 40 week. 3-5 workouts per wk.

Average Weekly Training Hours 02:25
Training Load By Week
Average Weekly Training Hours 02:25
Training Load By Week



A training plan for Novice 10K runners.
Achieve your best race-fitness from 3 to 5 workouts and a strength workout each week!


Why Buy From Us?
  • Detailed, flexible plan from respected coach/athlete Phil Mosley
  • EMAIL ACCESS for questions or help with your plan
  • Full help center & FAQ support
  • Re-use your plan multiple times, updates included free
  • Join 10,000+ athletes who train with me!

What Our Clients Say

"Just wanted to drop a message and let you know that I was extremely pleased with the plan! Your plan combined with TrainingPeaks is the perfect combination." - Mike O'Reilly 2nd August 2018 -

"I can’t tell you how much I’m enjoying the plan. It’s amazing to know what I’m doing weeks in advance!" – Rachel Kjearsgaard, 8th April 2018


More Testimonials >


Is This Plan For You?

This plan is designed to get you ready for your first 10K. There are 3 to 4 runs and a strength workout each week. Every 4th week is easier to enable recovery and adaptation. To be successful with this plan you should already be running 2 to 3 times per week and ideally capable of jogging 15 mins non-stop. Guidance is provided for Heart Rate, Feel or Pace. You can start this plan any Monday.Still not sure? We will happily switch your plan within 14 days of purchase.


Phil Mosley: Coach & Athlete

I have over 20 years of experience successfully helping amateur athletes surpass their goals, while making sure they have quality time available for family, friends and career. I started My Pro Coach to offer the world's most comprehensive range of training plans designed to help you enjoy the same success that my athletes and I have - at an affordable price.

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Sample Day 4
0:45:00
Strength & Conditioning

Please click on the link below for your guide to the strength and conditioning workouts.

Sample Day 5
0:15:00
20.3TSS
Speed Skill

These sessions are designed to gradually get you used to running faster. They will also prepare you for speed sessions later in the plan that involve longer or more efforts.

Warm Up:
4 mins in Z2.
30 secs accelerating from Z2 to Z4 + 30 sec recovery in Z1.

Main Set:
1 min in Z3 + 1 min recovery in Z1,
1 min in low Z4 + 1 min recovery in Z1,
1 min in upper Z4 + 1 min recovery in Z1.

Warm Down:
4 mins in Z2.

Sample Day 7
0:15:00
18.4TSS
Aerobic Endurance

Easy or steady run all in low to mid Z2. You should be able to chat at this pace.

Sample Day 9
0:17:00
23TSS
Tempo Run

Tempo runs will improve your endurance and teach your body how to deal with a slightly more demanding pace for a prolonged period of time.

Warm Up:
5 mins in Z2.
2 x (30 secs accelerating from Z2 to Z4 + 30 sec recoveries in Z1).

Main Set:
2 x (2 mins in low Z4 + 60 sec recoveries in Z1).

Warm Down:
4 mins in Z2.

Sample Day 10
0:15:00
18.4TSS
OPTIONAL Aerobic Endurance

All in low to mid Z2.

Sample Day 19
0:18:00
23.8TSS
Speed Skill

Warm Up:
3 mins in Z2.

Main Set:
2 x (90, 60, 30 secs in Z4 + 60 sec recoveries in Z1).

Warm Down:
3 mins in Z1 to Z2.

Sample Day 23
0:17:00
23.6TSS
Tempo Run

Warm Up:
5 mins in Z2.
2 x (30 secs accelerating from Z2 to Z4 + 30 sec recoveries in Z1).

Main Set:
5 mins in upper Z3 to low Z4.

Warm Down:
5 mins in Z2.

Phil Mosley
|
My Pro Coach

I have 20 years experience of helping amateur athletes surpass their goals, while still making sure they have quality time available for family, friends and career. As a parent who works for a living, I know how challenging this can be.

My training plans are intelligently designed around a typical work week. I set proven, time-efficient workouts in mid-week, with longer aerobic workouts at the weekends. This gives you the structure and consistency you need to continually improve.