Ideal if you have run your first 10K and now want to improve on your time or just feel more confident going into your next one.
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 4 runs and 2 S&C sessions.
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 or vi email 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.
I am an EA coach and UESCA ultrarunning and strength and conditioning coach, specialising in ultrarunning. I plan your training in a way that works for you based on your goals, experience and lifestyle. I give lots of feedback and constantly monitor your progress. I also provide a personalised strength programme to address weaknesses and build running-specific strength. I host an active WhatsApp community for support and advice and produce training resources to enhance your knowledge and skills.