Beginner 10k - 10 week program
Author
Marty Gaal
All plans by this CoachLength
10 Weeks
Typical Week
3 Run, 2 Strength, 2 Day Off
Longest Workout
6 miles
Plan Specs
running 10km beginner
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Summary
This program is for athletes relatively new to running who have been walking or jogging 1-2 times per week for 1-2 miles at a time. Non-runners who have an athletic background - some aerobic development such as cycling, skiing, swimming - may also use this plan.
The plan averages about 2 hours of running per week, starting on the lower end and moving up to the higher end of the range. Pacing is based on effort/RPE with some HR guidelines. The plan includes basic strength/core options as well as optional cross training days.
Stats
Sample Day 1
walk 1 minute
run/jog 1 minute easy
repeat 6-8 times. All aerobic/easy running.
Sample Day 2
squats or leg press
situps (20-30 crunches or equivalent)
hip machines - abductors, adductors, and flexor
bicep curls
hamstring curls
situps (20-30) or exercise ball rolls (5-10)
calf raises (toes straight)
quad extensions
varied additional core exercises as your time and ability permit
Sample Day 4
walk 1 minute
run/jog 1 minute
repeat 6-8 times. All aerobic/easy running. If you have been running more consistently then run 25-30 minutes easy, walk only where need be.
Sample Day 5
5-10 exercise ball rolls (pull feet in towards body)
superman back exercise or machine
30-40 oblique crunches or machine twist
10-15 lunges (just bodyweight or light weight)
1 x 10 lat pulldowns and/or tricep extensions
incline situps (start with gentle incline and 2 x 8-15) or planks (30 sec middle, 30 second left side, 30 second right side)
hip machine easy if you have time at the end (1x12 per area light weight)
Sample Day 6
walk 30 seconds
run/jog 2 minutes
repeat 6-8 times. All aerobic/easy running. If you hav been running consistently then up to 30 minutes easy, walk only where need be.
Sample Day 8
run 15-20 minutes easy
walk as needed only
Sample Day 9
squats or leg press
situps (20-30 crunches or equivalent)
hip machines - abductors, adductors, and flexor
bicep curls
hamstring curls
more situps (20-30) or exercise ball rolls (5-10)
calf raises (toes straight)
quad extensions
varied additional core exercises