Peachtree Road Race 10k Beginner

Average Weekly Training Hours 04:30
Training Load By Week
Average Weekly Training Hours 04:30
Training Load By Week

This 8 week plan is designed for the beginner runner who is training for the Peachtree 10k race. It is recommended that you have previously completed a 5k distance race or longer, have been running two or three times per week consistently for the last two months, and can complete the following distance:

Run or Run Walk 3 miles

This plan will include a benchmark running test to establish or update your training zones. You'll also receive a training zone calculator as well as step by step instructions on how to update your ranges in Training Peaks.

A typical week will include three runs (longest peaks at 6 miles), two strength training sessions, two foam rolling sessions, and two cross-training day. There will be a gradual build in duration and intensity for two to three weeks, and then an easier week to allow for recovery.

Each training plan will include access to the training zone calculators as well as a Training Manual. The training manual will include instructions on how to use your zones (RPE, HR, pace), how to perform benchmark testing, and access to video descriptions of the drills and exercises, and tips on race day and workout hydration and nutrition.

If you have questions about this plan please email us at ces@comprehensiveendurancesolutions.com

Sample Day -5
0:30:00
3mi
z2 Run

10 min WU
z2 HR and RPE rest of the time (can be run or run-walk mix)
5 min CD

Sample Day -5
0:10:00
Stretch

Hold stretches 30-90 sec each.

Target:
Plantar Fascia
Calves
Adductors
Quads
Hip

Also spend time working on any other areas that you feel need attention.

Sample Day -3
0:30:00
3mi
Pre-Race Run

10 min WU
4x15 sec Running Strides, 2 min recovery
Easy pace z1-2 rest of the run
5 min CD

Sample Day -2
0:30:00
Cross Train

30 min of cross training. z1-2 effort on a bike, swimming, or elliptical.

Sample Day -2
0:10:00
Stretch

Hold stretches 30-90 sec each.

Target:
Plantar Fascia
Calves
Adductors
Quads
Hip

Also spend time working on any other areas that you feel need attention.

Sample Day 0
0:20:00
Foam Roll and Stretch

Foam roll each area first and then stretch. Hold stretches 30-90 sec each.

Target:
Plantar Fascia
Calves
Adductors
Quads
Hip

Also spend time working on any other areas that you feel need attention.

Sample Day 1
0:30:00
Active Recovery

Easy z1-2 effort swimming, cycling, elliptical or walking

Carrie Smith
|
Comprehensive Endurance Solutions

Carrie is a physical therapist and USA Triathlon certified coach in Atlanta, GA. She specializes in working with triathletes and runners to improve race performance from sprint to Ironman distance as well as those looking for injury prevention and return to sport. Carrie has over 10 years of experience working with triathletes and also offers metabolic testing for the bike and run, movement assessments, run video analysis and physical therapy and craniosacral therapy services.