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10k for First Timers/Finishers; 10 weeks, Low to Moderate Intensity


Heather Jergensen


10 Weeks

Plan Description

Welcome to the Runners Without Limits 10k plan for First-timers and Finishers. This plan is for anyone who either is running their first 10k, or who HAS run a 10k before and is looking to finish comfortably this time around. Time goals are not required, just a desire to get the miles in so you can cross the finish line with a smile.

At the start of this plan, you should be able to run or run/walk for 3-4 miles.
It is recommended that you have completed a 5k previously, and that you have been running consistently (3 days a week) for the last few months.

Equipment needed:
Tracking Device: ie Garmin, Polar, Suunto, etc. that can track miles, time, and heart rate.
Foam Roller or other recovery device.
Resistance Bands for post-run strength.

What is included:
10 weeks of training leading up to your 10k.
Email Access to Coach Heather for questions at
Exclusive Videos for participants to include training tips, workout breakdowns, Runner's Strength Sessions, and FAQs.

Happy Running!

How it Works

Load Your Plan

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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.

Learn More

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x5
00:10:00 00:30:00
Strength x2
00:24:00 00:10:00
X-Train x1
—— ——
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
00:10:00 00:30:00
00:24:00 00:10:00
—— ——
Day Off
—— ——

Training Load By Week

This plan works best with the following fitness devices:

  • Heart Rate Monitor
  • GPS

All supported devices

  • 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.

$69.95 - Buy Now