SuperFly Coaching - Beginner 10K (9 weeks)
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SuperFly Coaching - Beginner 10K (9 weeks)
Author
SuperFly Coaching
All plans by this CoachLength
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
Sample Day 1
Your choice : hike, row, aerobics class, stair climb, etc. Can combine 2 or more.
Sample Day 2
Run a hilly course. Moderat effort today on some hills.. Otherwise niice easy controled pace. Take it easy on the downhills.
Sample Day 3
Your choice of mode: hike, row, aerobics class, stair climb, etc. Can combine 2 or more. Easy effort.
Sample Day 4
Run VERY easy. Embarrassingly slow. Best alone.
Sample Day 6
Run with a group, but keep the effort moderate. If it's too fast, run alone. Be smart.
Sample Day 8
Your choice of mode: hike, row, aerobics class, stair climb, etc. Can combine 2 or more.
Sample Day 9
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.