10 weeks: 2mi to 10km
10 weeks: 2mi to 10km
Author
Nick Sullivan
Length
10 Weeks
Plan Description
This 10-week running plan is for relative beginners or those looking to get back into shape and is intended to get you ready to complete a 10k event. It assumes that you can complete a 2mi run before beginning.
With strength and running technique lessons this training plan will help you run faster and more efficient by strengthening critical muscle groups, improving neuromuscular coordination, and teaching you tips and techniques for efficient running.
This plan includes periodic testing and options for heart rate and speed/pace based workouts.
Recommended (but not required) equipment: swiss ball, resistance band, foam roller (highly recommended).
How it Works
Load Your Plan
Quickly view upcoming workouts in the TrainingPeaks app.
Workout and Analyze
Upload completed workouts from your favorite tracking app or device.
Track Your Progress
Get feedback, stay on top of your training and perform at your best.
Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Run
x5
|
01:32:00 | 00:33:00 |
|
Strength
x3
|
00:52:00 | 00:30:00 |
|
Day Off
x2
|
—— | —— |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
01:32:00 | 00:33:00 | |
|
|
00:52:00 | 00:30:00 | |
|
|
—— | —— |
Training Load By Week
This plan works best with the following fitness devices:
- Heart Rate Monitor
- GPS
- 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.
24% Off
Bundle your plan with TrainingPeaks Premium, and you'll unlock our progress-tracking tools, plus the freedom to move workouts to fit your schedule.
$94.99 USD for the first year, billed yearly.