Beginner 10k - 10 week program

Average Weekly Training Hours 02:28
Training Load By Week
Average Weekly Training Hours 02:28
Training Load By Week

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.

Sample Day 1
0:15:00
1.5mi
up to 45min, easy pace

walk 1 minute
run/jog 1 minute easy
repeat 6-8 times. All aerobic/easy running.

Sample Day 2
0:20:00
strength 2 - see current phase

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
0:15:00
1.5mi
15

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
0:30:00
core focus - gym

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
0:20:00
2mi
ez run

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
0:15:00
1.5mi
up to 45min, easy pace

run 15-20 minutes easy
walk as needed only

Sample Day 9
0:20:00
strength 2 - see current phase

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

Marty Gaal, CSCS
|
1971

Raleigh/Cary, NC area triathlon coaching specialists.

We offer personal coaching, online coaching and group training options for triathletes, runners and swimmers. All of our training programs are customized to your life and schedule. We provide feedback, support, encouragement, and stern warnings as need be along the way. Check us out at www.osbmultisport.com.

A full time triathlon coaching business since 2005.