10Km Running - 8wks Beginner

Average Weekly Breakdown
Training Load By Week
Average Weekly Breakdown
Training Load By Week
Average Weekly Training Hours: 03:05

This plan is created for people who just finished their first 5Km and are now looking into running a 10Km for the first time.

It contains only Running and Strength & Conditioning sessions.

The Zones used for the workouts are based on Effort, NOT on Heart Rate. Z1 being really easy and Z5 being extremely difficult.

Key Sessions [K] are sessions that are not to be missed, in order to work through the objective the the person is looking to accomplish in 8 weeks.

Support Sessions [S] are sessions that are highly recommended to be completed, if not 100% at least at a 80%. This sessions will usually act as a recover or ¨warming up¨ factor for the sessions that are coming up or that were completed the day before.

Optional Sessions [O] are to be completed ONLY if the person has the time and energy to do them. They do not hurt if done, but it also will not have a negative impact in the program and results, if they are not completed.

Sample Day 1
0:45:00
[K] RN. Speed

WU: 10´ @Z1

Pre-Main:
2x 200m @Z2

Main: 2x
600m @Z3 + 200m @Z4
400m @Z3

CD: 10´ @Z2

Sample Day 2
1:00:00
[K] Strength

Do some strength training. Make sure stretching is included after the session/s

Sample Day 3
3.11mi
[S] RN. Active Recovery

Run 3Km to 5Km @Z2.

Sample Day 4
1:00:00
[K] Strength

Do some strength training. Make sure stretching is included after the session/s

Sample Day 5
3.73mi
[K] RN. Endurance

Run 5Km to 6Km @Z2
Try running 90 seconds above the pace goal that you have for the event.

Sample Day 6
3.11mi
[O] RN. Active Recovery

Run 3Km to 5Km @Z2.

Sample Day 8
0:50:00
[K] RN. Speed

WU: 10´ @Z2

Main: 2x
400m @Z2 + 2´ rest
2x (400m @Z3) + 2´ rest
400m @Z4/Z5 + 2´ rest

CD: 10´ @Z1

Gloriana Zuniga A
|
GZA Multisports

Endurance training plans for road running, open water swimming and triathlon.
+15 years of experience in endurance sports.
IRONMAN Certified Coach.