10km Running Plan | Beginner to Intermediate | 12 Weeks
10km Running Plan | Beginner to Intermediate | 12 Weeks
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
10km Running Program | Beginner to Intermediate | 12 Weeks
**Price is US dollars**
This program is designed by Tim Reed, world champion triathlete and head coach at RPG coaching. If you're just starting out on running we would recommend working towards a 5km with one of the 5km training plan options before moving to this plan. This program is suitable for members who could run 5-6kms continuously at an easy intensity before starting the plan.
This training sessions are built around your anaerobic (lactate) threshold heart rate but also include a RPE (rate of perceived exertion) guide. It's important that your training zones are set correctly to not only ensure that you minimise the chance of injury and maximise the running performance gains but also so that the plan is largely enjoyable throughout. Contrary to what you may have been used to with other sports or gym sessions, endurance events rely on the majority of the training being done at a relatively comfortable intensity to stay injury free, make steady improvements to reach your potential and enjoy the training. This is why ensuring you've set the zones correctly and are measuring the intensity correctly is very important.
The first week of the plan will provide information on how to identify your training zones and set them correctly in Training Peaks and if you have any further questions or need extra guidance please reach out to info@rpgcoaching.com
To note - there are a lot of notes included in the plan that do not appear in the week preview. Our goal is to not only train you but also for you to complete this plan more knowledgeable around all aspects of training.
To complement you training plan with community connection and more you will receive a trial of the RPG online membership.
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
x4
|
02:01:00 | 01:00:00 |
|
strength
x2
|
00:15:00 | 00:30:00 |
|
X-Train
x1
|
00:21:00 | 00:45:00 |
|
Other
x1
|
00:28:00 | 00:45:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
02:01:00 | 01:00:00 | |
|
|
00:15:00 | 00:30:00 | |
|
|
00:21:00 | 00:45:00 | |
|
|
00:28:00 | 00:45:00 |
Training Load By Week
This plan works best with the following fitness devices:
- Heart Rate Monitor
- GPS
- 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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