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10Km Running Plan (Novice)

Author

Theo Bierman

All plans by this Coach

Length

8 Weeks

Plan Description

This plan is for a first time 10km runner. It is set out over a period of 8 weeks with sufficient build and recovery time. The emphasis with this plan will help you get accustomed to holding a faster pace for a longer distance, and will be sustainable on race day.

This plan is designed to cater for any novice at any level and is seen as a good base foundation to set further goals up i.e half marathon and above. The Long Run Sunday schedule is based over an 8 week period and is structured on a 5-Phased approach that builds upon previous weeks, specifically built for the novice athlete.

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Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x3
6mi 6mi
Day Off x2
—— ——
X-Train x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Run
6mi 6mi
Day Off
—— ——
X-Train
—— ——

Training Load By Week


This plan works best with the following fitness devices:

Theo Bierman

Coach TRC

As a certified Ironman coach I like to keep my athletes motivated by building a collaborative 1on1 relationship so that we can set challenges and reach goals. I believe in staying motivated throughout the training program and I believe that motivation is key in reaching goals that we will set together. I emphasise the word 'together' because I throw myself into this collaboration 100%. I believe in the science of high performance, recovery and visualisation coupled with positive self-talk.


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  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

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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