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Level 1 10k Plan, 10 weeks

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Level 1 10k Plan, 10 weeks

Author

Alissa Anderson

All plans by this Coach

Length

10 Weeks

Typical Week

1 Day Off, 4 Run, 2 X-Train

Longest Workout

7 miles

Plan Specs

running 10km

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Summary

This 10 - week 10K plan is a low to moderate volume plan. On most weeks there are 4 runs per week, plus two days of crosstraining. Monday is the rest day, and Tuesday is designed as a track workout day. Long runs are on Sundays; the longest run on the plan is 7 miles.

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 04:54
Training Load By Week
Average Weekly Training Hours: 04:54
Average Weekly Breakdown

Alissa Anderson

Anderson Precision Coaching

There are no short cuts to achieving your goals, but with guidance from Anderson Precision Coaching, you can ensure that you train as efficiently and effectively as possible to achieve your goals. Owner, USAT Coach, and SFG Kettlebell Instructor Alissa Anderson helps endurance athletes and health-seekers alike improve their quality of movement and unlock their athletic potential. Keep doing what you love for life and do it better! Train smarter!

View all Training Plans by this Coach

Sample Day 1

0:45:00
4mi
Anaerobic Hill Reps

Warm up at least 20 min.
Include 4 x 2 min. very hard (3K effort, zone 5a) up a gradual incline (4%). Jog/walk recover back down the hill.

Sample Day 2

0:45:00
Crosstrain

Endurance Swim or Bike

Sample Day 3

0:40:00
3mi
Easy Run, plus hill sprints

Run in zones 1-2 for 20 minutes
4 x 8 second hill sprints (100% effort) up a steep, 8% grade hill. Recover completely between reps.
zones 1-2 for remainder of time

Sample Day 4

0:40:00
3mi
Easy Run

Run in zones 1 - 2.

Sample Day 5

1:00:00
Crosstrain

Saturdays are crosstraining for you triathletes. Go for a bike ride (feel free to ride longer), or if you are primarily a runner, put in some easy miles.

Sample Day 6

0:49:59
4mi
Long Run, easy pace, + accelerations

Within an easy long run (zones 1-2), insert 4 - 6 x 20 second accelerations.

Sample Day 8

1:00:00
Heart Rate Zone Testing, or timed 1 mile

Dynamic w/u
Drills
10 minutes building pace
Time trial: This is a 30 minute time trial, as fast a pace as you can hold for the entire 30 minutes. Ten minutes into the time trial, you will hit your lap button. At the end of the thirty minutes you will give the coach your average heart rate for the second lap (last 20 minutes), and your average pace (if you have a GPS) for the entire run.
If you don't have a heart rate monitor, or you don't feel you have the fitness to run hard for 30 minutes steady, you have the option of doing a timed 1 mile run.

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