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10km Plan - Beginner

Author

Clive Boulton

All plans by this Coach

Length

16 Weeks

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.

How it Works

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Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x4
02:22:00 01:00:00
Day Off x3
—— ——
Workouts Per Week Weekly Average Longest Workout
Run
02:22:00 01:00:00
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

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.


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  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

Refund Policy

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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