10K - Beginner|Intermediate - great plan for any runner

Average Weekly Training Hours 00:53
Training Load By Week
Average Weekly Training Hours 00:53
Training Load By Week

10K training plan for first time 10K runners or intermediate runners. Like all Blend Fitness plans, this plan has 3 running specific strength circuits to help build speed and strength to aid in avoiding injury.

Sample Day 1
3mi
3 miles with 4-6 strides

3 miles easy with 4-6 strides at the end

Sample Day 2
0:10:00
Strength Circuit 1

Squats
Jumping Jacks
Glute Bridge
Plank
Superman
Push Up
Clamshell
Single Leg Deadlift

Sample Day 3
3mi
3 miles with 4-6 strides

3 miles easy with 4-6 strides at the end

Sample Day 4
0:10:00
Strength Circuit 2

Step Ups
Reverse Crunch
Russian Twist
Superman
Fire Hydrant
Plank
Squat
Pushup

Sample Day 5
3mi
Short Easy Run

Short Run at a conversation pace. Keep HR around 140 and go slow and steady

Sample Day 6
4mi
Long Run

Long Run - should be done a conversation pace. Keep HR around 140. Keep it slow and steady. The point is to get distance and time on your feet under your belt

Sample Day 7
0:10:00
Strength Circuit 3

Hollow Rock
Spiderman Plank
Jumping Jack
Tricep Dip
Glute Bridge
Pistol Squat
Clamshell
Russian Twist

Kelly Zibell
|
Blend Fitness

I'm passionate about teaching you how to be healthy and how to blend fitness into your life, without losing your sanity or your relationship. I draw on my experiences as a 60+ hour a work week executive and busy mom of an active toddler. I've tried it ALL trying to find out what works. Let's come up with your plan and get you to your goal!