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Starter 10km run training plan- 10 weeks

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Starter 10km run training plan- 10 weeks


Ben Capper

All plans by this Coach


10 Weeks

Plan Description

Welcome to your 10km training plan ;-)

Most of the sessions are based on 3 intensities.

Moderate = All day effort, enough to keep you warm, but sustainable for hours and hours, good for recovery and or low level endurance training.

Medium = This is more of a threshold, like a race effort. Sustainable for short/medium durations, short recoveries are what can make these super effective. These should feel tough, but after your recover between sets, you should be able to perform the same as the previous round.

Best effort = This is exactly what it says on the tin, your best effort on that given day. Listen to your body carefully and never force yourself to hit metrics, numbers, paces, if your body is fatigued and tired. Never go 100%, the risk of injury vs the reward is not worth it. 90-95% is what we mean by Best effort.

Recovery weeks are just that!!!! Recover and relax, enjoy not having structured sessions to follow, go out with friends or family and sleep in... no early morning sessions if possible and get your early nights and enjoy the weekends ;-)

I am happy to help with any questions so please email
Coaching is also available if you feel you would benefit from some extra support.

Have fun, enjoy, train hard and be awesome ;-)

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x3
01:57:00 01:00:00
Workouts Per Week Weekly Average Longest Workout
01:57:00 01:00:00

Training Load By Week

Ben Capper

Capper Coaching

My passion for fitness and my desire to help others achieve their fitness goals have driven me to constantly push the boundaries of what is possible. And, I am thrilled to finally set up this community, where I know that I will be able to share my knowledge and experience with like-minded individuals who are committed to living healthy, active lifestyles.

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Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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