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10km Plan - Beginner

Author

Clive Boulton

All plans by this Coach

Length

16 Weeks

Plan Specs

running 10km beginner masters time goal tss based

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This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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Plan Description

OVERVIEW - This is a 16 week 10km plan that starts with a base phase, it builds from a low of 9miles per week to peak weeks of around 20miles. It is periodised with essential recovery weeks and is focused towards those who are taking on the distance for the first or second time..

WHAT IS THIS TRAINING PLAN FOR - This plan is a Beginners performance plan geared towards those seeking a comfortable and creditable 10km Performance sub 47mins (Men) and sub 50mins (Women)

WHO IS THIS TRAINING PLAN FOR - Invariably those embarking on this plan will have a some running experiencet, they may well have some experience in organised road running events. They will seeking a schedule that will provide them with a comfortable and creditable 10km performance. They will be prepared to consistently commit five days per week to their training.

CALL: If Requested the plan can also include 2x 30-40min video calls, the first at the beginning of the plan and the second at the athletes request as they work through the plan.



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
2:22 hrs 1:00 hrs
—— ——
Workouts Per Week Weekly Average Longest Workout
2:22 hrs 1:00 hrs
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Clive Boulton

Rosedene Multi-Sport

Rosedene Multi-Sport is a triathlon and running focused 1:1 coaching practice, with 20 years of experience in coaching runners and 10 years of experience in coaching triathletes.

We successfully coach athletes and triathletes from beginners to advanced, 800m to the marathon in running and from sprint to iron distance racing in triathlon. We work with age-group Ironman podium athletes and national level triathletes of all ages. We offer an individual service, no two athletes are the same.

Sample Day 1

0:20:00
1.86mi
20TSS
Run - Run with short walk break

Your run will be 20mins in duration with a short walk break in the middle, you should look to run in a relaxed and comfortable manner, follow the session guide below;


0-8:59mins - Easy Run
9-10:59mins - Walk, perhaps take a minute to stretch
11-20mins - Easy Run

Sample Day 3

0:25:00
2.3mi
25TSS
Run - Run with short walk break

Your run will be 25mins in duration with a short walk break in the middle, you should look to run in a relaxed and comfortable manner, follow the session guide below;


0-12:59mins - Easy Run
13-14:59mins - Walk, perhaps take a minute to stretch
15-25mins - Easy Run

Sample Day 4

0:20:00
1.86mi
20TSS
Run - Run with short walk break

Your run will be 20mins in duration with a short walk break in the middle, you should look to run in a relaxed and comfortable manner, follow the session guide below;


0-8:59mins - Easy Run
9-10:59mins - Walk, perhaps take a minute to stretch
11-20mins - Easy Run

Sample Day 6

0:25:00
2.3mi
30TSS
Run - Run with short walk break

Your run will be 30mins in duration with a short walk break in the middle, you should look to run in a relaxed and comfortable manner, follow the session guide below;


0-14:59mins - Easy Run
15-16:59mins - Walk, perhaps take a minute to stretch
17-30mins - Easy Run

Sample Day 8

0:20:00
2.17mi
24TSS
Run - Aerobic & Resilience Building

Continuous run with no walk break to start stretching our endurance capability from both a physiological and muscular skeletal resilience perspective.
Focus on good posture with 'high hips and running tall.

Sample Day 9

0:20:00
1.86mi
20TSS
Run - Run with short walk break

Your run will be 20mins in duration with a short walk break in the middle, you should look to run in a relaxed and comfortable manner, follow the session guide below;


0-8:59mins - Easy Run
9-10:59mins - Walk, perhaps take a minute to stretch
11-20mins - Easy Run

Sample Day 11

0:25:00
2.49mi
28TSS
Run - Aerobic & Resilience Building

Continuous run with no walk break to start stretching our endurance capability from both a physiological and muscular skeletal resilience perspective.
Focus on good posture with 'high hips and running tall.

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