This First 10K plan is a 12 week program that is designed for those working towards finishing their first 10k run. It is ideal for people who have been running for a little while and may have completed at least one 5k run.
The program includes easy aerobic running with some walking and strength and conditioning to build the aerobic conditioning and strength needed to complete the 10k distance. Aerobic endurance runs are included to build your endurance and, towards the end of the program, we also begin to integrate faster running to have your strong, fit and primed for race day.
Most weeks include 4 or 5 sessions with a structured program of foundation, build and recovery weeks before a short taper in to race day.
Online triathlon and run coaching for beginners through to world championship level athletes. Programs for short course to Ironman triathlon and middle to long distance runners. You can find out more by visiting www.smurfandsmurfette.com.au or by listening to our podcast at smurfandsmurfette.buzzsprout.com