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10 km BEGINNER Running Plan

Author

Pinnacle Multisport

All plans by this Coach
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Length

12 Weeks

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Plan Description

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. Also included is some bike riding, just to change from running but still work the legs. This can be done on a spin bike at the gym or outdoors if you have a bike.

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



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x3
2:32 hrs 1:22 hrs
Day Off x2
—— ——
X-Train x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Run
2:32 hrs 1:22 hrs
Day Off
—— ——
X-Train
—— ——

Training Load By Week


Simon Oliver

Pinnacle Multisport

Simon Oliver is the owner of Pinnacle Multisport. 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. Triathlon, Running and Cycling training plans for novice, intermediate and experienced athletes. Post workout feedback when coached or emails and in-depth review.

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