Browse More Plans

RUN L1 & 2 Beginner / Intermediate 10km Plan - 10 Weeks (3 to 4days/week) | SB Coaching

Author

Simon Brooker

All plans by this Coach
No Ratings

Length

10 Weeks

Plan Specs

running 10km beginner intermediate pace based

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

Welcome to your 10 week 10km training plan designed for Beginner or Intermediate Athletes which includes structured workouts for you to follow.

TARGET ATHLETE

This plan is for runners who are ready to take their training load up a notch or two in order to improve their 10k time. Before you begin the plan, build your training to running at least 3x per week, including some short efforts at moderate and high intensities and some easy runs of at least 13km, and are doing aerobic exercise (runs and nonimpact cross-training) 5x per week.

THIS A LIFETIME PLAN

All purchased plans become a permanent part of your TrainingPeaks plan library. You can start, stop, and reuse the plan as often as you like, beginning or ending at any point in the plan.

Please seek individual medical advice if you have any pre existing injuries prior to starting this program.

LEVEL GUARANTEE

Not sure which level is right for you? Review the which plan is right for me page to find the best fit here https://www.simonbrookercoaching.com/news/which-plan-is-right-for-me and if you find that the level you have selected is too hard or too easy for you, simply contact me for a complimentary switch to a different level within the same distance.

100% STRUCTURED WORKOUTS

Each workout can be exported to a supported device, which will automatically guide you through the session with duration, lap, and intensity prompts. Workouts do not have to be exported to be performed effectively, as the descriptions provide all the information to successfully complete the workout.

These runs are designed around your RPE or THRESHOLD pace, it’s important to keep your efforts relatively easy in training unless specifically called for in the workout.

SUPPORT

You can get in touch with me at www.simonbrookercoaching.com if you would like a more personalised program or connect with me on Instagram or Facebook via @simonbrookercoaching

Alternatively you can email me on sgbrooker@outlook.com if you have any questions

Enjoy your program and happy training



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
3:06 hrs 1:30 hrs
—— ——
—— ——
Workouts Per Week Weekly Average Longest Workout
3:06 hrs 1:30 hrs
—— ——
—— ——

Simon Brooker

Simon Brooker Coaching

Whether you are looking at completing your first running or multisport event or are a seasoned athlete, I can work with you to help you achieve your goals through smart programming individualized to your goals and around your personal commitments.

If you are a more seasoned athlete I can also offer personalised individual event specific programs.

For those athletes based in Brisbane, Australia I can also can offer running form analysis or 1 on 1 sessions as required.

Sample Day 1

1:00:00
77.5TSS
Fartlek 60mins

Farklek run is a varying speed run, go for a 60min jog, pick random object such as light poles or letterboxes etc and run for a period of time and then vary the duration and intensity, walk some parts if needed.

Sample Day 2

0:30:00
30.6TSS
Easy Run 30mins

Head out for an Easy Run at a pace which you could have a conversation with someone.

Sample Day 3

0:40:00
41.1TSS
Easy 40mins

Head out for an Easy Run at a pace which you could have a conversation with someone.

Sample Day 5

0:50:00
51.7TSS
Easy 50mins

Head out for an Easy Run at a pace which you could have a conversation with someone.

Sample Day 8

1:00:00
65.7TSS
Easy 60mins

Head out for an Easy Run at a pace which you could have a conversation with someone.

Sample Day 10

0:45:00
49.7TSS
Intervals 45mins

After a good warm up do 6x30sec faster than race pace efforts 30sec Jog recovery
Do a good cool down too

Sample Day 12

0:30:00
30.6TSS
Easy Run 30mins

Head out for an Easy Run at a pace which you could have a conversation with someone.

$27.95 - Buy Now