Your 12 Week 10k Running Plan from an 80/20 Enduranced Certified Coach and Level 3 British Triathlon Coach
Your 10k running plan is ideal for your first 10k run and written by an 8020 certified endurance coach.
This plan can also be used by experienced runners who need or prefer a low-volume training programme.
This plan uses the latest polarised training techniques and includes strength and mobility sessions to help you avoid injuries.
You plan includes:
- Structured Running sessions with Power targets
- Sessions can be used with STRYD, Garmin, Polar, Coros etc
- Strength, mobility, stability and flexibility workouts to help avoid injuries
- Cross training options such as cycling
- Email access to your coach
Before you start this plan build your training to the point where you are running at least three times a week for up to 30 minutes or more and are doing aerobic exercise six times per week.
The training load starts at 2 hours and 37 minutes in a week 1 and peaks at 3 hours and 56 minutes in week 10.
You should consult your doctor before embarking on any physical fitness training. For any of the sessions, especially the strength and conditioning sessions, if you are unsure of the exercises then seek the help and advice of a professional near you.
My name is Karen and I live in Southern Spain near the IRONMAN® Marbella 70.3 event where I coach and run Triathlon training camps all year round (ChiliTri). So, if you would like face to face coaching please get in touch.
Karen is an 8020 Endurance and IRONMAN® Certified Coach and a British Triathlon Federation Level 3 Coach. I also work as a Coach Educator & Assessor for the British Triathlon Federation, helping to develop the next generation of triathlon coaches in the UK. Karen is also a Qualified Personal Trainer.
During Checkout Please share your email so I can send you a code for a FREE month of TrainingPeaks Premium and a welcome email so you can get FREE email support from me and monthly tips.
Good luck with your training and 10k running event!
Read what other Athletes a saying about my plans
My Website Link
I’m Karen Parnell, British Triathlon Level 3 Coach & Tutor, IRONMAN U Coach & MSc in Sports Performance Coaching. With certifications spanning NASM PT, WOWSA Level 3 Open Water, 80/20 Endurance, & World Triathlon Female Athlete Coaching, I bring proven expertise across all aspects of swimming, cycling & running.
My passion is helping athletes like you reach your race goals through a holistic approach that blends smart training, tailored nutrition, strength/mobiity, recovery & mental strategies.