Your 12 Week 10k Running Plan from an 80/20 Endurance Certified Coach and Level 3 British Triathlon Coach
Your 10k running plan is ideal if you want to PB your next 10k run and written by an 8020 certified endurance coach.
This plan has been designed for runners who are ready to take their training load up a notch or two in order to improve their 10k time.
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 RPE and Power targets
- Sessions can be used with footpods and swamtch watches like 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 , including some short efforts at moderate and high intensities and some easy runs of at least six miles and where your are doing aerobic exercise seven times a week.
The training load starts at 4 hours and 45 minutes in a week 1 and peaks at 6 hours 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.
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Good luck with your training and 10k running event!
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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.