10k beginner (<1h) - 20 weeks

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10k beginner (<1h) - 20 weeks

Author

Jerem coach

All plans by this Coach

Length

20 Weeks

Typical Week

2 Run, 2 Other, 3 Strength

Longest Workout

5.39 miles

Plan Specs

running 10km beginner intermediate advanced masters time goal hr based pace based tss based strength base period

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Summary

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


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Do you want to realize a 10k in less than 1 hour?
Here's a program to be completed in 14 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.
jeremierosset@hotmail.com

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 03:03
Training Load By Week
Average Weekly Training Hours: 03:03
Average Weekly Breakdown

Jerem'Coach

Strength and conditioning coach in Switzerland.

Sample Day 1

0:30:00
19.99TSS
AE1. Easy Run 30min HR.

Run in heart rate zone 1 on a mostly flat, soft surface such as on a trail or in a park. VERY easy. Best done alone.

Sample Day 2

0:20:00
26.7TSS
Core training

Can be realised during running for exemple

Sample Day 2

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 4

0:20:00
Stretching

Select 3 exercices

Sample Day 6

0:30:00
19.99TSS
AE1. Easy Run 30min HR.

Run in heart rate zone 1 on a mostly flat, soft surface such as on a trail or in a park. VERY easy. Best done alone.

Sample Day 6

0:20:00
26.7TSS
Lower body workout

Can be realised during running for exemple

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