10K Intermediate with Beginner S&C (12 weeks)
10K Intermediate with Beginner S&C (12 weeks)
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Length
12 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
Ideal if you have a couple of years' running experience behind you and have run a few 10K races, but now want to improve your time.
This plan will help you to build up your running speed, endurance and technique through structured sessions targeted towards a 10K race goal.
It also includes a beginner strength and conditioning (S&C) programme which is designed to introduce you to S&C and get you into the habit of regular S&C training. These sessions can mostly be carried out at home with a few pieces of equipment if you don't have access to a gym. If you already have experience of S&C then my 10K Improver plan with Intermediate S&C may be more suitable for you.
This plan assumes that you are physically fit and there are no medical or other reasons that mean you should not be running or carrying out strength work.
Most weeks of the plan include 5 runs and 2 S&C sessions - with one of the runs being optional.
The run intensity targets are expressed with reference to threshold heart rate, but alternative Rate of Perceived Effort (RPE) targets are given in the notes for each section of your run.
The plan includes lots of detail and explanation to help you understand and get the most from it. This plan is 'stand alone', so you don't get any additional feedback/ communication from me. However, you can opt to join the private RWM WhatsApp group for the duration of your plan, where you can ask questions and access resources such as exercise demonstration videos. Send me a message on Training Peaks, email or WhatsApp +44 7457 404886 if you'd like to be added. Alternatively, if you would prefer individual coaching or a personalised plan with feedback then please head to the services page on my website at runwithmartha.com for details of what I can offer.
How it Works
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Workout and Analyze
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Track Your Progress
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Run
x5
|
04:35:00 | 02:05:00 |
|
Strength
x2
|
01:15:00 | 00:45:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
04:35:00 | 02:05:00 | |
|
|
01:15:00 | 00:45:00 |
Training Load By Week
This plan works best with the following fitness devices:
- Heart Rate Monitor
- 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.
- Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
- If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More
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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