Beginner 10k - 10 week program
Marty GaalAll plans by this Coach
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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.
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|1:29 hrs||1:00 hrs|
|0:56 hrs||0:35 hrs|
Day Off x2
|Workouts Per Week||Weekly Average||Longest Workout|
||1:29 hrs||1:00 hrs|
||0:56 hrs||0:35 hrs|
Training Load By Week
This plan works best with the following fitness devices: