10k Road Running - Beginner - 24w (EN)
10k Road Running - Beginner - 24w (EN)
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Length
24 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
📋 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
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
|
02:28:00 | 01:00:00 |
|
Other
x2
|
00:30:00 | 00:20:00 |
|
Strength
x1
|
00:46:00 | 00:50:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
02:28:00 | 01:00:00 | |
|
|
00:30:00 | 00:20:00 | |
|
|
00:46:00 | 00:50:00 |
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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Save 20%
Premium unlocks smarter training with advanced analytics, TrainingPeaks Virtual, and Structured Strength to give you deeper insights and data-backed results.
$107.99 USD for the first year, billed yearly.