Level 1 10k Plan, 10 weeks
Author
Alissa Anderson
All plans by this CoachLength
10 Weeks
Typical Week
1 Day Off, 4 Run, 2 X-Train
Longest Workout
7 miles
Plan Specs
running 10km
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.
Still have questions about this plan?
ACCESS YOUR PLAN ANYWHERE
Every training plan is built specifically to use within the TrainingPeaks desktop apps, iOS app, and Android app. During purchase you will be asked to login or create a free account to start your training.
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
Sample Day 1
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
Endurance Swim or Bike
Sample Day 3
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
Run in zones 1 - 2.
Sample Day 5
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
Within an easy long run (zones 1-2), insert 4 - 6 x 20 second accelerations.
Sample Day 8
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.