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10K for beginners - 12 week plan

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10K for beginners - 12 week plan

Includes Structured Workouts

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


Learn More about Structured Workouts.

Author

Francis Pardo

All plans by this Coach

Length

12 Weeks

Includes Structured Workouts

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


Learn More about Structured Workouts.

Plan Description

This is a training plan for beginners with few races under their belt looking to improve their 10K race performance. It averages 23 km/week (14 miles/week), with two rest days. It also includes recommended strength exercises every week for each muscle group.

Weekly calls or emails are available if needed.

How it Works

Load Your Plan

Quickly view upcoming workouts in the TrainingPeaks app.

Workout and Analyze

Upload completed workouts from your favorite tracking app or device.

Track Your Progress

Get feedback, stay on top of your training and perform at your best.

Learn More

Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x4
14mi 6mi
Day Off x2
—— ——
Strength x2
—— ——
Workouts Per Week Weekly Average Longest Workout
Run
14mi 6mi
Day Off
—— ——
Strength
—— ——

Training Load By Week


This plan works best with the following fitness devices:

Francis Pardo

FP Entrenador

UESCA Certified Running Coach.
Road and trail runner with over 15 years of running experience, from 5K to 100 miles races.


  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • 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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