Phil's Beginner 10K Plan + Email Access to Coach: 04 Weeks

Author

Phil Mosley - 10,000+ Plans Sold On Training Peaks - MyProCoach™

All plans by this Coach

Length

4 Weeks

Typical Week

2 Day Off, 2 Other, 4 Run, 1 Strength, 1 Custom

Longest Workout

0:45 hrs

Plan Specs

running 10km beginner hr based pace based tss based

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Summary

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.



A 10K Plan for Beginner or Time Limited Runners.
Achieve your best ever race-fitness!


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!

Over 100 5-Star Reviews and counting! ⭐️⭐️⭐️⭐️⭐️

"I am extremely pleased with the plan! Your plan combined with TrainingPeaks is the perfect combination." Mike O'Reilly, Aug 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, April 2018


Read more >>

Is This Plan For You?

Visit "Training for 10K Running" for more information. Key features include:
  • Progress from 3:15 to 3:30 hrs training p/wk
  • 3-4 runs, 2 strength sessions and 1 day off each week
  • There is a fitness test at the start of your plan
  • Train using Pace, HR or RPE (Feel)
  • Workouts compatible with Garmin and many more devices
To start you should already be running 2x per week and able to jog for 40 mins. View sample weeks below:
Click below to watch a Series of 6 Short Videos from Phil about our plans:



Still not sure? We'll happily switch your plan free within 14 days.

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.

Email Support
:

Our Certified coaching team are on hand to answer any questions during the first use of your plan, plus a bonus 3 months after its completion. During checkout, please share your email so I can send you a series of 5 helpful emails.


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Copyright © 2019. Myprocoach Ltd.

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 02:37
Training Load By Week
Average Weekly Training Hours: 02:37
Average Weekly Breakdown

Phil Mosley

MyProCoach™

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.

Back to Plan Details

Sample Day 1

0:25:00
41.6TSS
Fitness Test: Threshold Pace and HR

This fitness test helps you to set your pace and heart rate training zones and thresholds for Training Peaks. 

Warm Up: 
5 mins in Z1-Z2 (easy/steady).

Main Set: 
Run/jog/walk for 20 mins at the fastest pace you can maintain for the duration. Record your average pace and ideally average heart rate too. 

Warm Down:
Get warm or dry clothes on and walk for 5 mins. Optional gentle stretching session after.

Sample Day 2

0:30:00
37.5TSS
OPTIONAL Aerobic Endurance

All in low to mid Z2. If you need to include some walking sections in these runs, in order to keep your heart rate down, that's fine.

Sample Day 2

0:40:00
Build Phase 1: Strength and Conditioning #1

Please check the link below for full exercise instructions, progressions, alternatives and videos:

https://www.myprocoach.net/wp-content/uploads/SC-Running.pdf

Legs and Core Strength:
1. Squat: 3 x 10 (Exercise 1)
2. Squat Jump: 3 x 12 (Exercise 2)
3. Single Leg Squat: 3 x 10 (Exercise 3)
4. High Knee: 3 x 10 (Exercise 9)
5. Box Jump: 3 x 8 (Exercise 10)
6. Bicycle Crunch: 4 x 10 (Exercise 24)
7. Plank: 1 x 3 (Exercise 20)
8. Spider Climber: 3 x 10 (Exercise 23)
9. Side Plank: 1 x 3 (Exercise 21)

Flexibility: 5-10 minutes

Notes:
1. 3 x 8 = 3 sets of 8 repetitions with a rest between sets.
2. Rests are 45 secs - 2-3 mins as required.
3. When an exercise alternates right and left, the right PLUS left movement is 1 rep.
4. For unilateral exercises, perform reps on the right, then repeat on the left. Then move to next set.
5. Breathe out on exertion and maintain form throughout.
6. For flexibility see the link below or choose stretches that work well for you.

Sample Day 3

0:40:00
Build Phase 1: Strength and Conditioning #2

Please check the link below for full exercise instructions, progressions, alternatives and videos:

https://www.myprocoach.net/wp-content/uploads/SC-Running.pdf

Upper Body and Core Strength:
1. Squat: 3 x 10 (Exercise 1)
2. Lat & Front Raise Combo: 3 x 6 (Exercise 11)
3. Tricep Kickback: 3 x 8 (Exercise 15)
4. Bench Press: 3 x 8 (Exercise 14)
5: Glute Bridge: 3 x 14 (Exercise 17)
6. Lying Hip Abduction: 3 x 12 (Exercise 19)
7. Mountain Climber: 3 x 10 (Exercise 22)
8. Sit-Up: 3 x 12 (Exercise 25)
9. Plank: 1 x 3 (Exercise 20)

Flexibility: 5-10 minutes

Notes:
1. 3 x 8 = 3 sets of 8 repetitions with a rest between sets.
2. Rests are 45 secs - 2-3 mins as required.
3. When an exercise alternates right and left, the right PLUS left movement is 1 rep.
4. For unilateral exercises, perform reps on the right, then repeat on the left. Then move to next set.
5. Breathe out on exertion and maintain form throughout.
6. For flexibility see the link below or choose stretches that work well for you.

Sample Day 4

0:22:30
31TSS
Aerobic Speed Endurance

These sessions will improve your aerobic fitness and increase your efficiency to uptake oxygen.

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

Main Set:
45 secs in low Z5 + 1 min in Z1, 
90 secs in low Z5 + 1 min 30 secs in Z1, 
2 mins in low Z5 + 2 mins in Z1,
90 secs in low Z5 + 1 min 30 secs in Z1,
45 secs in low Z5 + 1 min in Z1.

Warm Down: 
3 mins Z1 to Z2.

Sample Day 6

0:40:00
50.4TSS
Aerobic Endurance

Easy or steady run all in low to mid Z2. This is your long run and will gradually increase in duration. You should be able to chat at this pace. If you need to include some walking sections in these runs, in order to keep your heart rate down, that's fine.

Sample Day 8

0:26:00
37TSS
Tempo Run

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

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

Warm Down:
5 mins in Z2.

Phil's Beginner 10K Plan + Email Access to Coach: 04 Weeks

$19.00 - Buy Now