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10k beginner (10 weeks) - HR based

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10k beginner (10 weeks) - HR based

Includes Structured Workouts

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


Learn More about Structured Workouts.

Author

Lindsay Zemba Leigh

All plans by this Coach

Length

10 Weeks

Includes Structured Workouts

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


Learn More about Structured Workouts.

Plan Description

The 10K Beginning 10 week plan is perfect for new runners who want to run a 10K successfully. The plan includes 3 running days, optional cross-training workouts, strength training, and yoga, and also a field test to set HR zones. It begins with 30-40 minutes and builds to 40-60 minutes preparing you to successfully run the 10K race. The program is perfect for those who have been running 3 times per week for at least 40 minutes.

How it Works

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Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x4
02:17:00 01:05:00
Strength x3
00:19:00 00:20:00
Other x2
00:15:00 00:45:00
X-Train x2
00:42:00 00:30:00
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Run
02:17:00 01:05:00
Strength
00:19:00 00:20:00
Other
00:15:00 00:45:00
X-Train
00:42:00 00:30:00
Day Off
—— ——

Training Load By Week


Lindsay Leigh

No Limits Endurance Coaching

I have had a passion for fitness and endurance sports all my life and use this passion and knowledge to motivate athletes to be their best. I have a M.S. in Biology, I am a certified Strength and Conditioning Specialist through NSCA, USAT Level II Endurance Coach, USA Swim Coach, Certified Yoga Instructor, and NESTA Nutrition Coach. I have experience coaching athletes of all levels – from beginner to pro, and distances – from sprint triathlons to Ironman, and from 5k to Ultramarathons.


  • This plan includes a Free Basic TrainingPeaks Account.
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  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
  • If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More

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.

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