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Target 10K - Running Form and Fitness Program


Coach Nick TK

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16 Weeks

Plan Description

This 16 Week Program is for those looking to improve on their current 10 KMS running time. If you have not run 10 KMS before, we would recommend you do not use this.

We are writing a program for people looking to run 10 KMS for the first time.

The Program includes formatted running sessions, running drills and functional training.

Everyone is different hence this Program has been written in a generic fashion, which means you can adjust as you wish, but please maintain no more than a 5 - 10% increase in either Frequency, Intensity or Time.

Please also feel free to move the Sessions around during the week, but please do not move them out of the week they are in.

Be mindful of your body and motivation. Do not neglect an injury or niggle. Look for early signs of fatigue and ensure you back off beforehand. We suggest 10 - 15% less effort.

Make sure you are drinking around 2 - 3 litres of water a day (subject to any medical issues you may have)

.... And always smile.

How it Works

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Track Your Progress

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x4
01:14:00 01:04:00
Custom x1
—— ——
Other x1
01:00:00 01:00:00
Workouts Per Week Weekly Average Longest Workout
01:14:00 01:04:00
—— ——
01:00:00 01:00:00

Training Load By Week

This plan works best with the following fitness devices:

Nick Taylor-Komar

Nick TK Coaching

"Form + Efficiency = Speed"

I will help you understand the difference between what you want & what you need, by identifying the underlying issues that are preventing you from achieving your goals & helping through them.

Many can help you make the most out of your workout when you have a session with them .... I will reach further.

I will help you achieve your performance and fitness goals by encompassing your training into lifestyle, both inside and outside of the gym.

  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

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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