16 Week 10km Plan - Beginner (Reusable)
16 Week 10km Plan - Beginner (Reusable)
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.
| Plan | Avg Hours / week | Max Hours / week | Race Time Aspiration | Link |
|---|---|---|---|---|
Beginner | 2:22 hrs | 3:14 hrs | 46 - 51mins | |
Intermediate | 4:31 hrs | 5:39 hrs | 39 - 45mins | |
Advanced | 5:47 hrs | 7:39 hrs | 32 - 38mins |
Sample Week
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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 | |
|---|---|---|---|
|
|
02:22:00 | 01:00:00 | |
|
|
—— | —— |
Training Load By Week
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- Track your performance with robust data tracking and detailed graphs.
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- Track your weight, sleep, hours, fatigue and stress while you train.
- Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
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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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