Phil's Beginner 10K Plan for MASTERS + Email Access to Coach: 09 Weeks
Author
Phil Mosley - 10,000+ Plans Sold On Training Peaks - MyProCoach™
All plans by this CoachLength
9 Weeks
Typical Week
4 Run, 2 Other, 2 Day Off, 1 Strength
Longest Workout
0:50 hrs
Plan Specs
running 10km beginner masters hr based pace based tss based
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Summary
Includes Structured Workouts
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Achieve your best ever race-fitness!
"I'm running 5k's faster now at 40 years old than when I was in high school and in my mid 20's." Daniel Dragic, Feb 2018
"I am extremely pleased! Your plan combined with TrainingPeaks is the perfect combination." Mike O'Reilly, 2018
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Read "Why Use A Masters Plan" for more about this plan. Key features:
To start this plan you should be able to jog for 30 mins.
Click below to watch a Series of 6 Short Videos from Phil about our plans:
Still not sure? We'll happily switch your plan free within 14 days.
I have over 20 years of experience successfully helping amateur athletes surpass their goals, while making sure they have quality time available for family, friends and career. I started My Pro Coach to offer the world's most comprehensive range of training plans designed to help you enjoy the same success that my athletes and I have - at an affordable price.
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A Recognised Expert, As Featured On:
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Stats
Sample Day 1
This fitness test helps you to set your pace and heart rate training zones and thresholds for Training Peaks.
Warm Up:
5 mins in Z1-Z2 (easy/steady).
Main Set:
Run/jog/walk for 20 mins at the fastest pace you can maintain for the duration. Record your average pace and ideally average heart rate too.
Warm Down:
Get warm or dry clothes on and walk for 5 mins. Optional gentle stretching session after.
Sample Day 3
Please check the link below for full exercise instructions, progressions, alternatives and videos:
https://www.myprocoach.net/wp-content/uploads/SC-Running.pdf
Whole Body Strength:
1. Squat: 3 x 12 (Exercise 1)
2. Single Leg Squat: 3 x 8 (Exercise 3)
3. Bulgarian Squat: 3 x 10 (Exercise 4)
4. Reverse Lunge: 3 x 7 (Exercise 6)
5. Tricep Kickback: 3 x 10 (Exercise 15)
6. Bent Over Row: 3 x 10 (Exercise 12)
7. Mountain Climber: 3 x 8 (Exercise 22)
8. Reverse Crunch: 3 x 12 (Exercise 26)
9. Plank: 1 x 3 (Exercise 20)
Flexibility: 5-10 minutes
Notes:
1. 3 x 12 = 3 sets of 12 repetitions with a rest between sets.
2. Rests are 30-50 secs.
3. When an exercise alternates right and left, the right PLUS left movement is 1 rep.
4. For unilateral exercises, perform reps on the right, then repeat on the left. Then move to next set.
5. Breathe out on exertion and maintain form throughout.
6. For flexibility see the link below or choose stretches that work well for you.
Sample Day 4
All in low to mid Z2.
Sample Day 5
These sessions will improve your aerobic fitness and increase your efficiency to uptake oxygen.
Warm Up:
4 mins in Z2.
2 x (30 secs accelerating from Z2 to Z4 + 30 sec recoveries in Z1).
Main Set:
1 mins in low Z5 + 1 min in Z1,
2 mins in low Z5 + 1 min 30 secs in Z1,
2 mins in low Z5 + 1 min 30 secs in Z1,
1 mins in low Z5 + 1 min in Z1.
Warm Down:
3 mins Z1 to Z2.
Sample Day 5
Please check the link below for full exercise instructions, progressions, alternatives and videos:
https://www.myprocoach.net/wp-content/uploads/SC-Running.pdf
Whole Body Strength:
1. Squat: 3 x 14 (Exercise 1)
2. Alternate Lunge: 3 x 9 (Exercise 5)
3. Step Up: 3 x 8 (Exercise 7)
4. Push Up: 3 x 12 (Exercise 13)
5. Lat & Front Raise Combo: 3 x 7 (Exercise 11)
6: Lying Hip Abduction: 3 x 12 (Exercise 19)
7. Glute Bridge: 3 x 14 (Exercise 17)
8. Side Plank: 1 x 3 (Exercise 21)
9. Sit-Up: 3 x 10 (Exercise 25)
Flexibility: 5-10 minutes
Notes:
1. 3 x 12 = 3 sets of 12 repetitions with a rest between sets.
2. Rests are 30-50 secs.
3. When an exercise alternates right and left, the right PLUS left movement is 1 rep.
4. For unilateral exercises, perform reps on the right, then repeat on the left. Then move to next set.
5. Breathe out on exertion and maintain form throughout.
6. For flexibility see the link below or choose stretches that work well for you.
Sample Day 7
Easy or steady run all in low to mid Z2. You should be able to chat at this pace. This is your long run and will gradually increase in duration. If you need to include some walking sections in these runs, in order to keep your heart rate down, that's fine.
Sample Day 9
These sessions will improve your run thresholds, if done progressively and consistently over time. They involve relatively long efforts, and relatively short recoveries. The intensity of these runs is at, or near to your 1-hour race pace.
Warm Up:
6 mins in Z2.
4 x (30 secs accelerating from Z2 to Z4 + 30 sec recoveries in Z1).
Main Set:
9 mins in upper Z3 to low Z4.
Warm Down:
5 mins in Z2.