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Cairns 50 - First 10k

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Cairns 50 - First 10k

Author

Joshua Duff

All plans by this Coach

Length

12 Weeks

Plan Description

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.

How it Works

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Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x4
02:56:00 01:20:00
Strength x4
00:42:00 00:30:00
Workouts Per Week Weekly Average Longest Workout
Run
02:56:00 01:20:00
Strength
00:42:00 00:30:00

Training Load By Week


Joshua Duff

Smurf & Smurfette Endurance and Recovery

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


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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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