SuperFly Coaching - Beginner 10K (9 weeks)

Author

SuperFly Coaching

All plans by this Coach

Length

9 Weeks

Typical Week

1 X-Train, 3 Run, 3 Day Off

Longest Workout

1:30 hrs

Plan Specs

running 10km

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Summary

SuperFly Coaching and Adam Zucco have put together a perfect plan for anyone looking to complete their first 10K. Any person interested in this plan needs to be in good general health and be cleared by a physician for exercise.

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 04:00
Training Load By Week
Average Weekly Training Hours: 04:00
Average Weekly Breakdown

Adam Zucco

SuperFly Coaching

Has has been coaching for over 15 years. He and his partner, Joe Friel, started TrainingBible Coaching and are the leading endurance authors. Adam has coached countless athletes to PRs and to Kona Qualification including Ben Kanute, US Olympian.

Back to Plan Details

Sample Day 1

1:00:00
Optional mode(s)

Your choice : hike, row, aerobics class, stair climb, etc. Can combine 2 or more.

Sample Day 2

0:30:00
Work uphills, zones 1-3.

Run a hilly course. Moderat effort today on some hills.. Otherwise niice easy controled pace. Take it easy on the downhills.

Sample Day 3

0:30:00
Optional mode(s)

Your choice of mode: hike, row, aerobics class, stair climb, etc. Can combine 2 or more. Easy effort.

Sample Day 4

0:30:00
Recovery

Run VERY easy. Embarrassingly slow. Best alone.

Sample Day 6

0:45:00
Group, zones 1-3.

Run with a group, but keep the effort moderate. If it's too fast, run alone. Be smart.

Sample Day 8

1:00:00
Optional mode(s)

Your choice of mode: hike, row, aerobics class, stair climb, etc. Can combine 2 or more.

Sample Day 9

0:45:00
50% in heart rate zone 2.

Run on a flat to gently rolling course. Get at least 50% of run time at an effort that is 20-30 seconds per mile Slower then goal pace. NOT faster.

SuperFly Coaching - Beginner 10K (9 weeks)

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