Cross Fit 10K Run Plan
Author
Jen Myers, M.S. Exercise Science, USAT Coach
All plans by this CoachLength
8 Weeks
Plan Specs
running 10km beginner intermediate strength
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.
Still have questions about this plan?Plan Description
How do you balance your 10K run training around your Cross Fit workouts? This 8-week run plan is designed for the cross fit athlete, or any athlete with an aggressive strength program. This training plan contains running workouts only, which are scheduled around strength training days. Should you desire a custom plan that includes detailed strength training plans and run plans, please email jmyers@atptriathlon.com
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
|
1:41 hrs | 1:10 hrs |
|
|
—— | —— |
|
|
—— | —— |
|
|
0:36 hrs | 0:45 hrs |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
1:41 hrs | 1:10 hrs | |
|
|
—— | —— | |
|
|
—— | —— | |
|
|
0:36 hrs | 0:45 hrs |
Training Load By Week
Sample Day 1
Warm Up 10 min -- 10 min Z3 Tempo -- 10 min Cool Down
Sample Day 3
Sample Day 6
* X-Train = Z1/Z2 Rowing/Biking/Swimming/Walking/Mixed
Very easy. You may mix in some mobility/ROM exercises to break it up.
Sample Day 7
Z2 Run. Mix in some run/walk intervals if needed to keep intensity low.
Sample Day 8
Warm Up 10 min -- 10 min Z3 Tempo -- 10 min Cool Down
Sample Day 10
Sample Day 13
* X-Train = Z1/Z2 Rowing/Biking/Swimming/Walking/Mixed
Very easy. You may mix in some mobility/ROM exercises to break it up.