This plan is designed to guide you to finish a 10k at the end of 12 weeks worth of training. This is best for runners who are new to the 10k distance or are looking for a gradual, evidence-based return to running. The program will explore several popular training concepts in the modern running world.
This is an educational program that coaches towards autonomy. If you know what you’re doing and why it helps you navigate and explore the running world. Pay attention to the rhythms and patterns that emerge from week to week related to how you train, how you feel, and how you are progressing. Check each entry for a note so that you don't miss out on any material.
To get the most out of this plan, focus on running the assigned efforts, don’t worry much about the paces or mileage you actually cover. Focus on your sleep, nutrition, and hydration. These all play into your body’s ability to recover from the training load and be better prepared for the next effort.