PEAK OF FORM AT RACE DAY
TRAIL - MOUNTAIN - ULTRA - ROAD
📋 Plan Overview
Distance: 10 km
Elevation: 0 - 300 m
Terrain: Road & Asphalt
Category: 10k Road
Skill / Level: Beginner
Duration: 24 weeks
Workouts/week: 4–8
Weekly hours: 3–5h
Includes: Running, Strength, Mobility, Stretch
👟 Who Is This Plan For?
Designed for beginner runners with some basic running experience who want to complete a 10k with confidence and improve their running fitness. Ideal for athletes training around 3–5 hours per week who want a structured and gradual progression toward race day.
📦 What You’ll Get
A complete 24-week 10k road running program developed by Arduua coaches. All sessions are prescribed by time and heart rate zones to guide intensity and ensure safe progression. The plan includes endurance runs, light quality sessions, race-specific workouts, and complementary strength, mobility, and stretch sessions.
❤️ Training Methodology
Training is based on time and heart rate rather than distance, helping you control effort and reduce injury risk. The program focuses on building aerobic capacity, improving consistency, and gradually introducing faster running. Progressive load is carefully balanced with recovery for steady and sustainable development.
📆 Plan Structure
Base (9w): Build aerobic endurance, strength, mobility, and durability.
Specific (8w): Focus on threshold development, running economy, and efficiency.
Pre-Comp (6w): Introduce race-specific sessions, longer efforts, and nutrition practice.
Taper+Race (1w): Reduce training load and arrive fresh, fit, and ready for race day.
⚙️ Requirements
TrainingPeaks-compatible watch or GPS.
Chest-strap HR monitor (wrist HR not accurate enough).
✅ Summary
This 24-week Beginner 10k Road plan provides a safe and structured path toward completing your first or next 10k. Build endurance, improve confidence, and arrive at race day ready to perform at your best.
📣 More info:
arduua.com • Contact us at:
info@arduua.com🌍 Global training platform for trail, mountain, ultra & road runners
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Train with confidence. Progress consistently. Perform at your best. Coaching in English & Spanish