My First 10km Race Plan
My First 10km Race Plan
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Length
12 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
🏃♂️ KJ Performance First 10K Run Program: Your Gateway to Running Success! 🏃♀️
Embark on a transformative journey with our specially crafted First 10K Race Program at KJ Performance. Whether you're a beginner lacing up for the first time or a seasoned runner aiming for a new personal record, our program is tailored to elevate your running experience.
🚀 Why Choose KJ Performance?
Expert Guidance: Backed by over a decade of experience in the elite sporting arena, KJ Performance brings you unparalleled expertise in crafting effective and personalised training programs.
Suggested athlete
The suggested athlete for this plan would be someone who is actively fit, can run for around 10-15mins straight, and wants to follow a structured run program in preparation for a 10k Race or fun run. This is a beginner program I do have other more advanced programs on my coach page.
This program uses Pace to dictate intensities – in week 3 You’ll be asked to complete a 2km TT. You’ll use this result to dictate the remainder program intensities.
All structured workouts
Each workout can be exported to a supported device.
The program requires you to run three days a week for the first 8 weeks - then four times a week for the last 4 weeks.
The first 8 weeks of this program is the same as my First 5km Program but the last 4 weeks it progresses you to your first 10km Plan
How it Works
Load Your Plan
Quickly view upcoming workouts in the TrainingPeaks app.
Workout and Analyze
Upload completed workouts from your favorite tracking app or device.
Track Your Progress
Get feedback, stay on top of your training and perform at your best.
Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Run
x3
|
02:15:00 | 01:05:00 |
|
Strength
x2
|
00:29:00 | 00:15:00 |
|
Day Off
x1
|
—— | —— |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
02:15:00 | 01:05:00 | |
|
|
00:29:00 | 00:15:00 | |
|
|
—— | —— |
Training Load By Week
This plan works best with the following fitness devices:
- This plan includes a Free Basic TrainingPeaks Account.
- Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
- Track your performance with robust data tracking and detailed graphs.
- Plan for your event in the TrainingPeaks calendar.
- Track your weight, sleep, hours, fatigue and stress while you train.
- Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
- If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More
Refund Policy
This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.
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