Phil's Beginner 10K Plan for MASTERS + Email Access to Coach: 06 Weeks (3:15 to 3:30 hrs/wk)

Browse Training Plan Store

Back to Plan Details

Phil's Beginner 10K Plan for MASTERS + Email Access to Coach: 06 Weeks (3:15 to 3:30 hrs/wk)

Author

Phil Mosley: MyProCoach™ 20,000+ Sales, 800+ Training Plans, 150+ 5-Star Reviews

All plans by this Coach

Length

6 Weeks

Typical Week

2 Other, 1 Strength, 4 Run, 2 Day Off, 1 Custom

Longest Workout

0:50 hrs

Plan Specs

running 10km beginner masters hr based pace based tss based

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?

ACCESS YOUR PLAN ANYWHERE

Every training plan is built specifically to use within the TrainingPeaks desktop apps, iOS app, and Android app. During purchase you will be asked to login or create a free account to start your training.

Summary

Includes Structured Workouts

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


Learn More about Structured Workouts.



Expertly Designed for Beginner or Time-Limited Masters (40+) 10K Runners.
Achieve your best ever race-fitness!


Why Buy From Us?
  • Detailed, flexible plan from respected coach/athlete Phil Mosley
  • EMAIL ACCESS for questions or help with your plan
  • Full help center & FAQ support
  • Re-use your plan multiple times, updates included free
  • CHOOSE from 55+ 10K running plans (6-40wks) for all levels of athletes & masters (browse them here!)
Over 100 5-Star Reviews and counting! ⭐️⭐️⭐️⭐️⭐️

"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


Read more >>

Is This Plan For You?

Read "Why Use A Masters Plan" for more about this plan. Key features:
  • Progress from 3:15 to 3:30 hrs training p/wk. The 3rd week is active recovery.
  • 3-4 runs, 1-2 strength sessions and 1 or 2 days off each week.
  • Fitness test included.
  • Train using HR, Feel or Pace.
  • Workouts are compatible with Garmin and many more devices.
To start this plan you should be able to jog for 35 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.

Phil Mosley: Coach & Athlete

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.

Email Support
:

Our Certified coaching team are on hand to answer any questions during the first use of your plan, plus a bonus 3 months after its completion. During checkout, please share your email so I can send you a series of 5 helpful emails.


A Recognised Expert, As Featured On:




Quick Links

Copyright MyProCoach™ Ltd © 2019. All rights reserved.

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 02:34
Training Load By Week
Average Weekly Training Hours: 02:34
Average Weekly Breakdown

Phil Mosley

MyProCoach™

I have 20 years experience of helping amateur athletes surpass their goals, while still making sure they have quality time available for family, friends and career. As a parent who works for a living, I know how challenging this can be.

My training plans are intelligently designed around a typical work week. I set proven, time-efficient workouts in mid-week, with longer aerobic workouts at the weekends. This gives you the structure and consistency you need to continually improve.

Sample Day 1

0:25:00
41.6TSS
Fitness Test: Threshold Pace and HR

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

0:40:00
Base Phase 1: Strength and Conditioning #1

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

0:30:00
37.5TSS
OPTIONAL Aerobic Endurance

All in low to mid Z2.

Sample Day 5

0:29:00
38.5TSS
Strength Endurance

Warm Up:
10 mins in Z2.
3 x (30 secs accelerating from Z2 to Z4 + 30 sec recoveries in Z1).

Main Set:
4 x (30 secs in low Z5 up a hill + 2 min recoveries in Z1-Z2).

Warm Down:
6 mins in Z2.

Sample Day 5

0:40:00
Base Phase 1: Strength and Conditioning #2

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

0:35:00
43.9TSS
Aerobic Endurance

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

0:26:30
36.8TSS
Tempo Run

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:
5 mins in Z2.
3 x (30 secs accelerating from Z2 to Z4 + 30 sec recoveries in Z1).

Main Set:
4 mins in low Z4 + 90 secs recovery in Z1,
3 mins in low Z4 + 90 secs recovery in Z1,
2 mins in low Z4 + 90 secs recovery in Z1.

Warm Down:
5 mins in Z2.

$24.00 - Buy Now