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10k beginner (<1h) - 12 weeks

Author

Running Fanatic

All plans by this Coach
No Ratings

Length

12 Weeks

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Plan Description

Do you want to realize a 10k in less than 1 hour?
Here's a program to be completed in 12 weeks to achieve your goal.
This training program is aimed at an beginner 10k road runner who wants to build a solid running base and who wants to increase his maximal aerobical speed. If you're stuck at a certain level, this program is for you.
The program is based on %Maximum Heart Rate.
The program includes a running-specific core strength training program.

This program should be used for an athlete whose goal is to run a 10k in the 55:00-65:00 range and has a good running base in the past 5 weeks. The schedule consists of 2 runs per week.

Before starting this program, you should run 1 or 2 times a week for 3-5 weeks during 30 minutes at a low intensity. With this low intensity you will be able to accumulate the training's stress and prevent injuries.

If you find this program too easy or too hard, please contact me at the following adress and I will make a few adaptations with pleasure.
ecoaching.sport@gmail.com



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
1:29 hrs 1:15 hrs
0:38 hrs 0:20 hrs
0:50 hrs 0:20 hrs
Workouts Per Week Weekly Average Longest Workout
1:29 hrs 1:15 hrs
0:38 hrs 0:20 hrs
0:50 hrs 0:20 hrs

Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor
  • GPS

All supported devices

Running Fanatic

Strength and conditioning coach in Switzerland.

Sample Day 1

0:44:00
4.47mi
Interval Z2-Z3

10min warm-up
2x(10min at 6:40 min/km - 2min at 7:30 min/km)
10min cool down

Sample Day 2

0:20:00
Stretching

Select 3 exercices

Sample Day 2

0:20:00
26.7TSS
Core training

Can be realised during running for exemple

Sample Day 4

0:20:00
Stretching

Select 3 exercices

Sample Day 4

0:20:00
26.7TSS
Core training

Can be realised during running for exemple

Sample Day 6

0:45:00
3.73mi
Long run

Long run in zone 2

Sample Day 6

0:20:00
26.7TSS
Lower body workout

Can be realised during running for exemple

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