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Covid19 Solo 10km Challenge - Beginner


Rob Dallimore

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8 Weeks

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Plan Description

With Covid19 affecting our race calendars here's a chance for you to plan your own 'Virtual 10km' and test yourself to see what you can do. Why not tell your Training Partners to join you in this virtual challenge, and you can all set your own 'race date' and share in the training to get there.

Those of you undertaking this Training Plan should have a good level of fitness. It is assumed that you can run/walk continuously for over 45 minutes, are of good health, and are not currently injured.

The key to this program, and completing the 10km in a good time, is to keep the sessions within your own limits!! You may be tempted to do the easier runs harder than prescribed, and this is the problem we see with most runners, they try to run the easy stuff too fast and the fast stuff not fast enough. Remember that speed is relative to you - do not compare yourself to anyone else. You may think you are running slow because you think your speed is slow, but if you can't make the run/jog times as set out in the plan then you are running too fast for you. Relax, slow down, find a rhythm and that pace that you CAN maintain, even if it is easy easy easy! And don't worry, with training consistency your speed will increase with time, but don't force it as this will only make your running a chore and we want you to LOVE running.

We'd love you to tell the world what you're doing. So after your workouts, if you are posting it to Strava, Instagram, Facebook etc; be sure to mention you are doing the Foot Traffic Half Marathon Solo Challenge, and use the Hashtags #FootTrafficTri #TrainingLab #10ksolochallenge

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x4
2:31 hrs 1:30 hrs
Day Off x2
—— ——
Other x1
0:20 hrs 0:20 hrs
Strength x1
1:00 hrs 1:00 hrs
Workouts Per Week Weekly Average Longest Workout
2:31 hrs 1:30 hrs
Day Off
—— ——
0:20 hrs 0:20 hrs
1:00 hrs 1:00 hrs

Training Load By Week

Rob Dallimore

Foot Traffic Coaching

Triathlon-Duathlon-Running. I’ll take the burden of planning and interpreting your training off your shoulders to help you achieve your goals and avoid making fundamental training mistakes.

$45.00 - Buy Now