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Zero to 10km training plan


Lidds Training and Performance Coaching

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8 Weeks

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Plan Description

Who is this plan for? This 8 week plan is ideal for novice/beginner runners who have little or no experience running. Non-runners would benefit from this introduction plan to build up gently for 10km training.

What is it? What is involved? The plan will offer 3/4 running sessions per week as well as offer suggestions for developing strength. The running sessions will offer a variety of workouts from, building gradually over a period of weeks, interspersed with periods of walking recovery. It'll be safe, structured, and just the right balance of challenging and achievable. The plan progresses gradually avoiding overtraining or injury. This will prepare inexperienced runners for their first 10km event.

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x4
1:31 hrs 1:02 hrs
Strength x1
0:08 hrs 0:10 hrs
Workouts Per Week Weekly Average Longest Workout
1:31 hrs 1:02 hrs
0:08 hrs 0:10 hrs

Training Load By Week

Ian Liddiatt

Lidds Training and Performance Coaching

Whatever your goal or aspirations, our coaches are here to support and guide you. Our online coaching services will provide you with a personal coach and tailor-made training sessions designed to suit your aims, ability and schedule. We will develop specific sessions for you and your events.

We cater for all athletes' abilities, from beginner to elite, from many different sports including:

  • Triathlon
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  • Running

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