Road Raider (Beginner) — 10K Road Race Prep
Duration: 16 Weeks
Level: Beginner
Plan Type: Rate of Perceived Exertion (RPE)/Duration
New to running or coming back after a break?
This 16-week plan is built to help beginner runners confidently train for their first 10K road race—without burnout or guesswork. Whether you're chasing a finish line for the first time or just want a structured way to build endurance and consistency, Road Raider Level 1 will get you there, step by step.
What’s Included:
3 runs per week (+optional 4th run starting week 5 and optional cross training starting week 8) focused on aerobic development, pacing, and gradual progression
2 full body strength workouts per week to build durability, improve form, and reduce injury risk. All strength sessions are designed to be under 40 minutes.
Created by a certified strength & conditioning specialist and running coach
Email support included — ask questions, get feedback, and stay on track
What You’ll Need:
A place to run — road, path, or treadmill
Access to basic strength equipment (dumbbells, barbells, kettlebells, etc., or access to a gym)
This is your go-to plan if you want to train smart, stay consistent, and show up on race day feeling strong, confident, and well-prepared.
Buck is a Certified Strength & Conditioning Specialist, Personal Trainer, United Endurance Sports Coaching Academy Running Coach, and Gait Analyst.
He's a former Command Fitness Leader and Navy veteran with over a decade of coaching experience, and he regularly competes in endurance sports.
Buck started Outdoor Muscle after seeing a need for specialized strength & conditioning coaching for endurance athletes and adventure seekers.
He is also available for custom coaching.