Achieve your best race-fitness from 3 to 5 workouts and a strength workout each week!
"I wanted to let you know that I was 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
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This plan is designed to get you ready for your first 10K. There are fitness tests in the 1st and 10th weeks to enable you to train at the correct intensity. The workouts are measured in duration so you spend the right amount of time on your feet to avoid under/over training. There are 3 to 4 runs and a strength workout each week. Every 5th week is easier to enable recovery and adaptation. To be successful with this plan you should already be jogging 2 to 3 times per week and ideally able to jog 20 mins non-stop. Guidance is provided for Heart Rate, Feel or Pace. You can start this plan any Monday.
This fitness test helps you to set your pace and heart rate training zones and thresholds for Training Peaks.
5 mins in Z1-Z2 (easy/steady).
Run, jog or walk for 20 mins at the fastest pace you can maintain for the duration. Record your average pace and ideally average heart rate too.
Get warm or dry clothes on and walk for 5 mins. Optional gentle stretching session after.
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.
Please click on the link below for your guide to the strength and conditioning workouts.
Strength and Conditioning will help maintain your muscle mass and these specific exercises are designed to improve the economy of your running performance.
These sessions will improve your aerobic fitness and increase your efficiency to uptake oxygen.
4 mins in Z2.
2 x (30 secs accelerating from Z2 to Z4 + 30 sec recoveries in Z1).
2 x (2 mins at low Z4 + 60 sec recoveries in Z1).
4 mins in Z1 to Z2.
Easy/steady run 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.
5 mins in Z2.
3 x (30 secs accelerating from Z2 to Z4 + 30 sec recoveries in Z1).
2 x (3 mins in low Z4 + 60 sec recoveries in Z1).
5 mins in Z2.
All in low to mid Z2.