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GoGoRunning 10k Plan

Author

Jay Stephenson

Length

12 Weeks

Plan Specs

running 10km

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.

Plan Description

The GoGoRunning 10k Plan is designed to guide you through your first 10k. If you have never run a race before you should start with our 5k plan.



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
2:39 hrs 1:19 hrs
—— ——
0:39 hrs 0:30 hrs
Workouts Per Week Weekly Average Longest Workout
2:39 hrs 1:19 hrs
—— ——
0:39 hrs 0:30 hrs

Training Load By Week


Sample Day 1

0:30:00
Cross Training 30mins

Walking, lift weights, play a sport, elliptical, pool running, swimming, cycling, etc. Be creative!

Sample Day 2

0:40:00
2.5mi
Easy Run 20mins + Drills

LUNGE MATRIX, 10mins easy walking, 20mins easy jogging + 5mins Drills

Sample Day 4

0:35:00
2.5mi
Easy Run 30mins

LUNGE MATRIX, 30mins easy jogging

Sample Day 5

0:30:00
Cross Training 30mins

Walking, lift weights, play a sport, elliptical, pool running, swimming, cycling, etc. Be creative!

Sample Day 6

0:40:00
2.5mi
Progression 2miles How You Feel

LUNGE MATRIX, 5mins easy walking warmup, 2miles progressing HYF, 5mins easy walking cooldown

Sample Day 8

0:30:00
Cross Training 30mins

Walking, lift weights, play a sport, elliptical, pool running, swimming, cycling, etc. Be creative!

Sample Day 9

0:40:00
2.5mi
Easy Run 20mins + Drills

LUNGE MATRIX, 10mins easy walking, 20mins easy jogging + 5mins Drills

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