10k Training Plan with Power, Beginner 2016

Average Weekly Training Hours 03:27
Training Load By Week
Average Weekly Training Hours 03:27
Training Load By Week

10k Beginner

Author: Mike Ricci, USAT Triathlon Level 3 Coach
Starts:
Anytime
Length: 12 Weeks
Time: 41 hours

This program should be used for an athlete whose goal is to run a 10k in the 50:00-70:00 range and has a good running base in the past 8-12 weeks. The schedule consists of 3-4 runs per week and it is run specific. There are 2 days of strength training and core work included as well. The maximum volume is around 6.5 hours and most weeks are around 5 hours. We’ll guide you every step of the way with a detailed plan and free complimentary access to our D3 Message Forum.

Our programs are designed for the age group triathlete who has a busy life with a full time job, a family and / or other responsibilities.

Our plans set YOU up for success! We have sold thousands of our plans internationally and many or our athletes are returning customers who keep coming back for more! Our main goal with this plan is to get you to cross the finish line happy and healthy!

Years of coaching experience goes into the design of our plans! USA Triathlon Elite Coach Mike Ricci has designed these plans with his twenty years of coaching expertise. Mike has written the training plans for our Age Group World Teams seven times and is the coach of the University of Colorado Triathlon team (the 3 time defending National Champions). Mike’s passion is getting you to the finish line and having an enjoyable experience along the way. With a sufficient base, this plan starts 12 weeks out from your 5k and builds up from there. By race day we will have you ready when you toe the line!

Purchase of this plan includes our 'Training Terminology' and our "How to use Intensity" documents. You’ll also have access to our online videos for run drills. We leave no stone unturned in trying to get you to reach your goals!
During the training plan, there is testing every few weeks throughout the program to test your fitness level so you can re-adjust your HR Zones if you train with a HRM. If you don’t train with a HRM, that’s fine as the tests are still good training and you can measure improvement based on time.

Most importantly, purchase of this program includes complimentary access to the D3 Forum at any time for questions that you may have about this plan.

If you have questions about the plan, please feel free to email Coach Mike Ricci at any time: Mike@D3Multisport.com and check out our website at: www.D3Multisport.com.

Sample Day 2
0:55:00
Run Test for Power Meter

After 15' run warm up, do 4x20 seconds quick, allowing yourself to get up to 90% of max effort. Take a short break and then begin the test:
Run 3 minutes on a track or flat road/path at your best effort.

After the 3' test, you'll take a 10-15' easy walk/jog.

The next test is the 9' test. This test is the same as the 3' test. You'll be running hard for 9 minutes and you'll want to finish this feeling you couldn't have run harder.

Please cool down after the 9' test.

Take your average power from the 3' and the 9' test and input that into Stryd Power Meter website to determine your CP (Critical Power).

Sample Day 4
0:30:00

Run on a flat course or treadmill. Keep HR in Power Zone 2, 82-86% of your Critical Power. HR should be Zone 2. For Stretch when done and add in Core 1, 2 or 3.

Sample Day 6
0:25:00
4x30" strides

Run on a flat course or treadmill. Keep HR in Power Zone 2, 82-86% of your Critical Power. HR should be Zone 2. For Stretch when done and add in Core 1, 2 or 3.

During the run you'll run 4x30" strides. These are best if done on a slight downhill on a dirt path. Warm up for at least 10' before the first stride. For your recovery, you can walk back to the starting point. Strides are quick bursts that are as fast as 5k pace. You are looking to get in about 45 left foot strikes per 26-28". Stretch when done and add in Core 1, 2 or 3. Your power on the Strides should exceed 90% of your Critical Power.

Sample Day 7
0:40:00
Easy

Run on a flat course or treadmill. Keep HR in Power Zone 2, 82-86% of your Critical Power. HR should be Zone 2. For Stretch when done and add in Core 1, 2 or 3.

Sample Day 9
0:25:00
Hilly Run

Run on a hilly course or treadmill. On the hills, let your Power get up to 86-96% of Critical Power. Otherwise you'll be running at 82-86% of Critical Power (CP).

Sample Day 11
0:45:00
Change of Pace

Run 15' at Power of 79-82%. Then run 15' at
82-86%, and finally run 15' at 86-96% of Critical Power.

Sample Day 13
0:20:00

Easy 20' run with average power being in the 82-86% of Critical Power. During this run, you'll run with 6x30" strides. These are best if done on a slight downhill on a dirt path. Warm up for at least 10' before the first stride. For your recovery, you can walk back to the starting point. Strides are quick bursts that are as fast as 5k pace. You are looking to get in about 45 left foot strikes per 26-28". Your power for the strides will exceed Zone 4 Threshold Zone.

Michael Ricci
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D3 MULTISPORT, INC

The key to achieving your goal is having a plan!
D3 Multisport founder and head coach Mike Ricci has coached endurance athletes for nearly 30 years from beginners to World Champions. He is a USAT Level III Elite Coach, and has been honored as the USAT Coach of the Year. Mike and all of the D3 coaches believe that no two athletes are alike, and every athlete deserves a customized training program tailored to his/her goals. Ready to have your best season ever? Contact us at D3Multisport.com.