12+5-Week Specialized 10K Training Plan for Intermediate to Experienced Runners
Overview:
This 12-week training plan + 5 race weeks is tailored for athletes who are accustomed to running 6-7 times a week. It's designed set you up for a 10K race, focusing on enhancing endurance, strength, and overall running efficiency.
Prerequisites:
- Experience: You should be comfortable to run for 1 hour 30 minutes
- Base training: You should have completed a marathon, 1/2 marathon or 10K foundational training plan (level 3, 4 or 5), or an equivalent base period training plan
Training Specifics:
- Duration: 18 Weeks
- Frequency: 6 workouts per week
- Weekly Average Training Time: Approximately 5 hours and 45 minutes
- Longest Individual Workout: 1 hour 30 minutes
Additional Components:
- Running Zones: Full guide to obtaining running zones, and how to apply these.
- Nutrition and Hydration: Full guide to carboloading for a Marathon.
- Core training: Include core training exercises 2-3 times a week to boost core strength and minimize injury risk.
- Speed and Agility: Full guide to Speed and Agility exercises.
Support and Guidance:
If you have any questions or doubts, please reach out to Choach Thomas at: coach.thomas@greenmoorrunning.com.
Materials Provided:
A comprehensive training calendar, guidelines for nutrition and hydration, and recommended routines.
Certified UESCA Running Coach.
I am not just a runner and coach but also a thinker who combines theory and praxis to help both beginners and experienced runners achieve their goals. What matters most to me is not only reaching existing goals but setting and attaining new ones.
Apart from my passion for running, I hold a master's degree in philosophy and bring this into my coaching practice, integrating insights from philosophy and psychology into the foundation of the Greenmoor Running Method.