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2020 NYC Virtual Marathon Winner - Beginners 10k Plan | Intro into Interval & Structure Training


Kevin Quinn


4 Weeks

Plan Description

This 4 week beginners 10km programme is designed for those looking to complete a 5km continuous run or for those wanting to move their 10km personal best time to the next level.

This programme will introduce athletes to some key specific 10km sessions, add some structure into their programme and motivate them fully over a 4 week period, with a virtual 2 mile and 10km time trial along the way.

Designed by 2.22 marathoner, 2020 New York Virtual Marathon winner and head coach at Team Real Runners Kevin Quinn, we hope you enjoy your 4 week run journey with us.

- I have received invaluable advice and support from Kevin for over a decade. His knowledge and ability is outstanding but what really sets him apart is his integrity and ability to inspire runners at every level, even though he is at the very top of his game himself, he always encourages and sets realistic targets at whatever level.

* You should be able to run 5km continuously before starting this programme. At all times listen to your body and only attempt what you feel physically capable off.

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x4
01:41:00 00:49:00
Day Off x3
—— ——
Other x2
01:30:00 00:45:00
Workouts Per Week Weekly Average Longest Workout
01:41:00 00:49:00
Day Off
—— ——
01:30:00 00:45:00

Training Load By Week

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  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

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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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