10 km Beginner Running Plan

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10 km Beginner Running Plan

Author

Pinnacle Multisports

All plans by this Coach

Length

12 Weeks

Typical Week

2 Day Off, 3 Run, 1 X-Train

Plan Specs

running 10km beginner time goal

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Summary

This plan is for beginners who wants to start running.

The plan will take you from couch to running 10 kms. The plan is written in easy to understand language and time based. To ensure a good all round level of fitness there are days when you can cross train or ride a bike. Cross training will help with core strength as well as cardio and help to break up the weeks from just running and variety.

After completing the 12 week plan you will have a base fitness to run your first 10 km race.

Simon Oliver

Pinnacle Multisports

Simon Oliver is the owner of Pinnacle Multisports. His experience in racing as a competitive age grouper and adaption of training to the time crunched individual can offer a unique and individualised approach to training, racing and data analytics to ensure his clients achieve their best.

Sample Day 1

REST

This is the start of your Beginner training plan. Time to look at the plan and see what lies ahead and how to plan your days of when to run and have your running kit ready.

Sample Day 2

2 x 5 Mins

5 mins at easy effort run
5 mins brisk walk
Repetition 2
Stretch to cool down

Sample Day 3

Cross-training

30 mins cross training such as yoga, pilates, spinning, swimming

Sample Day 4

2 x 5 Mins

5 mins at easy effort run
5 mins brisk walk
Repetition 2
Stretch to cool down

Sample Day 5

REST

Catch up on much needed admin

Sample Day 6

Ride

45 mins easy bike ride or spin
Stretch to cool down

Sample Day 7

3 x 5 Mins

5 mins at easy effort run
5 mins brisk walk
Repetition 3
Stretch to cool down

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