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8 Week Beginner 10k Plan

Author

Benjamin Hyde

All plans by this Coach

Length

8 Weeks

Plan Specs

running 10km beginner intermediate hr based

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Plan Description

This plan is designed to build fitness as an introduction to distance running Athletes should use this plan if they already have a base level of run fitness and can complete 20+ minutes of consistent jogging. The plan follows a polarised training approach which means that athletes will spend 80%+ of their time developing their aerobic system.

The plan requires athletes to run in intensity zones based on perceived rate of exertion. Easy - an easy running pace, athletes should not be out of breath when conversing whilst running. Moderate - a small step up in pace from the easy zone. If running with a training partner you should be able to speak but some longer sentences will be broken by taking a breath. Moderate-Hard (MH) - speaking becomes difficult at this pace, you can manage one word answers or very short sentences. Hard - this pace is quite hard to sustain, you can potentially manage to hold that pace for a few minutes but no more.

The program includes information for athletes that may be wearing a heart rate monitor however this is not necessary as RPE is effective. If you do regularly wear a heart rate monitor when training, maximum heart rate percentage ranges are also provided with the RPE targets. To estimate your MAXHR subtract your age from 220 (e.g for a 30 year old, 220-30 = 190 beats per minute).

Simplifying the Heart Rate Zones, I like to have 3HR Zones. Z1 which is easy, sub-aerobic threshold work (where we want to spend most of our time), Z2 which is basically our no go zone in training and Z3 which is really hard work. If you are familiar with the 5 Zone method, think of Z1 as Z1&2 together, Z2 is Z3 and Z3 is Z4&5. I hope that makes sense and isn't too confusing!

If you require any extra information or assistance, please reach out on Instagram (@benjaminmarkhyde).



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
2:31 hrs 1:20 hrs
Workouts Per Week Weekly Average Longest Workout
2:31 hrs 1:20 hrs

Benjamin Hyde

I've always been interested in developing fitness in others. As a Physical Education teacher, I have extensive experience in educating others on how to write effective programs. Applying this knowledge is a passion of mine and I have been working with athletes of all ages to improve their fitness and achieve their athletic goals for 5 years.

Sample Day 1

0:30:00
21.7TSS
30' Sub AeThreshold Run

5' Easy Warm Up (RPE 2/10)
20' of sub aerobic threshold running (RPE - <4/10, HR - <70%MHR).
5' Easy Cool Down (RPE 2/10)

Sample Day 3

0:40:00
28TSS
40' Mod Intervals (3'/2')

5' Easy Warm Up

6 x {
3' (Moderate RPE 3-4, <70%MHR)
2' (Easy recovery RPE 2-3)
}

5' Easy Cool Down

Sample Day 5

0:40:00
27.5TSS
40' Progressive Intensity Run

10' Easy Warm Up
10' Step up in intensity (still easy)
5' Near aerobic threshold (RPE 3-4, <70%MHR)
5' Hard
10' Easy Cool Down

Sample Day 8

0:30:00
21.7TSS
30' Sub AeThreshold Run

5' Easy Warm Up (RPE 2/10)
20' of sub aerobic threshold running (RPE - <4/10, HR - <70%MHR).
5' Easy Cool Down (RPE 2/10)

Sample Day 10

0:40:00
29TSS
40' Mod Intervals (4'/1')

5' Easy Warm Up

6 x {
4' (Moderate RPE 3-4, <70%MHR)
1' (Easy recovery RPE 2-3)
}

5' Easy Cool Down

Sample Day 12

0:50:00
35TSS
50' Progressive Intensity Run

10' Easy Warm Up
15' Step up in intensity (still easy)
10' Near aerobic threshold (RPE 3-4, <70%MHR)
5' Hard
10' Easy Cool Down

Sample Day 15

0:40:00
30TSS
40' Sub AeThreshold Run

5' Easy Warm Up (RPE 2/10)
30' of sub aerobic threshold running (RPE - <4/10, HR - <70%MHR).
5' Easy Cool Down (RPE 2/10)

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