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10Km Running Plan (Novice)


Theo Bierman

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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


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
6mi 6mi
Day Off
—— ——
—— ——

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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  • 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.
  • 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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