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10 k novice 16 weeks

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10 k novice 16 weeks


ilan gil


16 Weeks

Plan Description

This training plan will give you specific workouts based on RPE
The RPE scale is used to measure the intensity of your exercise. you don't have to use a heart rate monitor, but must follow the RPE training plan and not work harder.
Easy (1-3): Could talk normally, breathing naturally, felt very comfortable
Moderate (4-6): Could talk in short spurts, breathing more labored, within your comfort zone but working
Hard (7-9): Could barely talk, breathing heavily.
Max effort (10): At your physical limitations or past it, gasping for breath.

The plan is for novice athlete that aims to finish the half marathon and improve former races.

The first month is designed to establish a good aerobic base so be patient and don't run at a harder pace than the plan.

Monday workout is various interval workouts.
Wednesday workout is a tempo workout that will gradually assimilate the pace for the race.
Saturday is the long run that is needed for building aerobic endurance.

I have added strength workouts on Tuesday and stretch workouts on Sunday. I suggest not to skip these workouts as they will keep your body safe from injury

stay committed and the results will come.

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x4
15mi 6mi
Strength x1
—— ——
Workouts Per Week Weekly Average Longest Workout
15mi 6mi
—— ——

Training Load By Week

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  • 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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