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Injury Prevention 10k Plan - Beginner to Intermediate (16 Weeks)

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Injury Prevention 10k Plan - Beginner to Intermediate (16 Weeks)

Author

Alyssa Morrison OT, MBA

All plans by this Coach

Length

16 Weeks

Plan Description

Research suggests that between 70-90% of runners will get injured each year.   Therefore, the main goal of this training program is to provide you the opportunity to participate in the sport you love while minimizing your risk for injury.  Thankfully the effort you put into injury prevention strategies is the same focus that will provide you with greater speed and power. Thus, participation in this training program is a win-win to foster optimal performance. 




IS THIS TRAINING PROGRAM FOR YOU?




Designed for the beginner to intermediate 10K runner, here are the specifics of the 16-week training program:


·      Progression through four 2-3 week build cycles, all followed by a recovery week.  


·      Each week typically consists of 3-4 run workouts, ~1-2 optional cross training workout and 3-4 strength training workouts.  One day per week, Friday, is designated as a day off.  However, this rest day can be flexible as your schedule requires and guidance is offered to adjust for this need.  


·      Injury prevention strategies are built into the workouts each day/week.  Other training tools complement these workouts to minimize risk for injury and put the athlete in the position for greater speed and power. 


·      Training plan starts on a Monday. Therefore, it can be applied to start on any Monday or it can be set to end on race day. 


·      Training plan uses common language and little to no abbreviations to try to decipher.




WHAT LEVEL OF FITNESS IS REQUIRED?




·      Prior to beginning this training program, you should be able to complete a 20 minute run.  


 


WHAT IS INCLUDED?




Purchase of this training plan includes the following:


·       In-depth, instructional 30+ page Injury Prevention Athlete's Guide including injury prediction tips and injury prevention strategies and drills, as well as strength training routines.  For more details on what is included, please send an inquiry to review the Table of Contents.


·       Extensive, educational 70+ page Athlete’s Guide. For more details on what is included, please send an inquiry to review the Table of Contents.


·       Comprehensive Glut Activation Exercises document


·       Online, supplementary videos for run drills and mechanics.


·       Online, supplementary videos for strength training including core and glut focused exercises.


·       Online, supplementary videos for optimal breathing and stabilization strategies. 


·       Email access to the coach and author for questions, concerns or guidance. 


 


FURTHER QUESTIONS?


Please email Coach AJ at: AJ@MultisportinMotion.com or alyssajmorrison@gmail.com or visit us at www.multisportinmotion.com. 

How it Works

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Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x7
02:27:00 01:05:00
Day Off x3
—— ——
Strength x3
00:58:00 00:20:00
X-Train x1
00:34:00 01:00:00
Workouts Per Week Weekly Average Longest Workout
Run
02:27:00 01:05:00
Day Off
—— ——
Strength
00:58:00 00:20:00
X-Train
00:34:00 01:00:00

Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor
  • GPS

All supported devices

Alyssa (AJ) Morrison

Multisport In Motion

Multisport training for novice to experienced athletes with an injury prevention focus

Injury is devastating to an athlete’s physical and mental health. With an educational background and clinical practice in rehabilitating athletes, we understand the athlete’s need to overcome dysfunction, minimize injury, refine biomechanics and foster optimal performance.

Personalized training is also available for those athletes with a chronic injury history or desire a more individualized approach.


  • 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.
  • Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
  • If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More

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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