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Your best 10K Ever With Strength and Yoga Work

Author

Paul A Warloski

All plans by this Coach

Length

11 Weeks

Plan Description

This 10-week plan isn't exactly a couch to 10k kind of plan but pretty close. If you already do some walking or some elliptical work at the gym, you'll be fine to jump right in.

That said, we build slowly with some run/walk sessions in the first few weeks.

Each week, you'll do strength training either in the gym or following a bodyweight workout video at home. Plus you'll do at least one yoga recovery session and one yoga strength session per week.

The strength training and yoga add to your workouts in ways just running could never do. You need to build the joint strength, stability, and mobility in order to run faster, build endurance, and avoid injury.

As with all training plans, carefully monitor your progress, fitness, and recovery. Your morning heart rate is one of the best ways to monitor training stress. If you start to see your morning HR increase, then it's time for a day off.

If you're not used to training every day, there is an element of training stress that you'll have to monitor.

Let me know if you have questions, comments, or concerns at paulw@SimpleEnduranceCoaching.com

How it Works

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Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x4
03:38:00 01:30:00
Other x2
01:01:00 00:55:00
Strength x2
01:34:00 01:00:00
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Run
03:38:00 01:30:00
Other
01:01:00 00:55:00
Strength
01:34:00 01:00:00
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor

All supported devices

Paul A Warloski

Simple Endurance Coaching

We all have our bucket lists of events we want to do. And we all have our target on goal times for our events.

But how do we hit those marks and still have fun along the way?

My coaching is equal parts cheerleader, trainer, teacher, and guide.

Most of the people I support simply want to improve on yesterday.

Our coaching for cyclists and runners is a unique blend of endurance, strength, and yoga.


  • 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.
  • 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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