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BEGINNER 12 Week 10km Run Training Plan (start any Monday)

Author

Raymond Boardman

All plans by this Coach
No Ratings

Length

12 Weeks

Plan Specs

running 10km beginner pace based tss 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.

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Plan Description

“Training for excellence, with excellent training.”



When you cross the finish line of your 10km Run you will have accomplished something very special.


Designed for Beginner runners who are looking to complete a 10km run event, the primary goal of this training plan is to prepare you to COMPLETE the 10km Run.


Crafted by myself, Ray Boardman PGDipSportsMed, PGDipRehab, PGCertSc (Exercise Science), BSc (Anatomy), DipSportsStudies this plan encapsulates my passion for the sport, my experience from completing dozens of Half and Full Marathon distance events and my success coaching hundreds of runners & triathletes.


Starting 12 weeks before your 10km Run event , this plan progresses through phases to build you to your peak performance. Each week contains three runs. You will build up to running 1:20 hrs in a single session. Although not necessary, I recommend using a heart rate monitor in conjunction with a GPS watch (such as a Garmin).


Prior to using this plan, you should be able to run non-stop for 30 minutes.


Purchase of this plan gives you access to my fortnightly coaching calls where you can ask me any training or racing related questions.


Questions? Please visit us on the web at www.CoachRay.nz or email myself directly at: coachray@coachray.nz


Training for another race distance? I also have training plans for full distance Triathlons (3.8km Swim/180km Bike/42km Run) and Sprint & Olympic Triathlons plus Running Races (from 5k to marathon), too.




Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
1:51 hrs 1:20 hrs
0:30 hrs 0:30 hrs
Workouts Per Week Weekly Average Longest Workout
1:51 hrs 1:20 hrs
0:30 hrs 0:30 hrs

Training Load By Week


Ray Boardman

QWIK KIWI Coaching

I am a triathlon and running coach for first timers and recreational athletes. Visit my website (www.coachray.nz) for great content that is FREE or contact me directly for how you can become a member of Team Qwik Kiwi as I train you to achieve your athletic goals.

Sample Day 1

0:30:00
39.3TSS
Run - Easy 30min (Pace)

30min Level II; 10min Stretching

Sample Day 2

0:30:00
Flexibility Training

Complete the stretches on your personalised stretching programme

Sample Day 3

0:35:00
46.1TSS
Run - Steady 35min (Pace)

35min Level II; 10min Stretching

Sample Day 6

0:30:00
39.3TSS
Run - Easy 30min (Pace)

30min Level II; 10min Stretching

Sample Day 8

0:30:00
39.3TSS
Run - Easy 30min (Pace)

30min Level II; 10min Stretching

Sample Day 9

0:30:00
Flexibility Training

Complete the stretches on your personalised stretching programme

Sample Day 10

0:40:00
52.8TSS
Run - Steady 40min (Pace)

40min Level II; 10min Stretching

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