HCA 10k Training Program: Running Begginer

Training Load By Week
Training Load By Week

10K 8-Week Training Program: [Ideal for beginner 10k athletes]. This is not a program for 'experienced intermediate'. If you want to improve your 10k race performance than try the HCA 10k 'experienced intermediate' training program with pace / heart rate per mile running. Starts off with 3 runs and 1 cross training day week one. Moves on to 2 cross training days, 1 hill repeat day, 1 run with strides day, 1 easy day and a long run on Sundays. Note 1: The training week can be moved or rotated to suit your schedule with the first day of the week a rest day. Note 2: You will see a day with strides that will activate your fast twitch muscles, and give you some variety in your running program. Note 3: The strength hill work with help build some running strength and raise your heart rate a little, also this will help make the slower runs a feel a little easier. Try to maintain the pace on the hills even though it will feel / be harder than you are used to running / pushing. Note 4: If you feel that this program is / was to easy for you then you should try the 10k 'experienced intermediate' training program with pace / heart rate per mile running. Handcrafted training programs for beginners to elite can be expressed by distance you run, or the amount of time in which you have completed your run. When starting a running program [or coming back from an injury] the important part is not rushing into the program by over-training and not allowing adaptation to take place. This 10k training program is designed to gently start your running program safely so you can complete your first 10k training program. You don't need a heart rate monitor, pace per mile to complete the program, but if you do have those telemetry monitoring devices then we can help you customize your program for you. Please contact your Handcrafted Athlete Master Coach for more information or if you have questions about your 10k training program. Handcrafted Athlete can modify the training program for a more personalized training program.

Sample Day 2
3mi
Endurance Distance: [Ae1]

Warm Up: 5 mins easy jog/walk

Main Set:

2 to 2.5 miles of steady running [70% to 80%]

Cool Down: 5 mins walk

Notes: The Endurance Distance workouts are long and very quiet workouts that will improve your oxidation of fats, save carbohydrates for longer training so that higher intensity training and racing can be maintained for longer periods.

Sample Day 4
4mi
Endurance Distance: [Ae1]

Warm Up: 5 mins easy jog/walk

Main Set:

2.5 to 3 miles of steady running [70% to 80%]

Cool Down: 5 mins walk

Notes: The Endurance Distance workouts are long and very quiet workouts that will improve your oxidation of fats, save carbohydrates for longer training so that higher intensity training and racing can be maintained for longer periods.

Sample Day 7
3.5mi
Endurance Distance / Endurance Speed : [Ae1] Trail or Road

Warm Up: 5 mins easy jog/walk

Main Set: Try to do this run on off road such as a trail or fire road. If you don't have access to trails then you can run on your normal terrain. This run is a little faster than you have been doing. Don't be tempted to run longer, stick with the training plan.

3 miles of steady running [75% to 85%]

Cool Down: 5 mins walk

Sample Day 9
4mi
Endurance Distance: [Ae1]

Warm Up: 5 mins easy jog/walk

Main Set:

2.5 to 3 miles of steady running [70% to 80%]

Cool Down: 5 mins walk

Notes: The Endurance Distance workouts are long and very quiet workouts that will improve your oxidation of fats, save carbohydrates for longer training so that higher intensity training and racing can be maintained for longer periods.

Sample Day 11
3mi
Endurance Distance: [Ae1] Plus Strides x 2

Improves Basic Conditioning and Endurance Capacity:

Warm Up: 5 mins easy running

Main Set:

3 mile steady running at 70% - 80% effort.

Include: 2 x 20 seconds easy relaxed sprint efforts @ 90% - 95% of maximum effort. 1 min easy walking between each 20 second interval.

Cool Down: 5 mins easy walking

Notes: The Endurance Distance workouts are long and very quiet workouts that will improve your oxidation of fats, save carbohydrates for longer training so that higher intensity training and racing can be maintained for longer periods.

Sample Day 14
4.5mi
Endurance Distance / Endurance Speed : [Ae1] Trail or Road

Warm Up: 5 mins easy jog/walk

Main Set: Try to do this run on off road such as a trail or fire road. If you don't have access to trails then you can run on your normal terrain. This run is a little faster than you have been doing. Don't be tempted to run longer, stick with the training plan.

4 miles of steady running [75% to 85%]

Cool Down: 5 mins walk

Notes: The Endurance Distance workouts are long and very quiet workouts that will improve your oxidation of fats, save carbohydrates for longer training so that higher intensity training and racing can be maintained for longer periods.

Sample Day 16
5mi
Endurance Distance: [Ae1]

Warm Up: 5 mins easy jog/walk

Main Set:

4 miles of steady running [70% to 80%]

Cool Down: 5 mins walk

Notes: The Endurance Distance workouts are long and very quiet workouts that will improve your oxidation of fats, save carbohydrates for longer training so that higher intensity training and racing can be maintained for longer periods.

Notes2: If you can't maintain pace then default to heart rate at the highest possible level without going over the highest heart rate training zone.