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10k RUNNING Training Plan (BEGINNER 8 week Plan - Start Any Monday Reusable)

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

Raymond Boardman

All plans by this Coach
No Ratings

Length

8 Weeks

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This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Plan Description

“Training for excellence, with excellent training.”


Fartlek Training


This 8 week programme will take you through challenging sessions that will build your fitness and speed in order to run 10km faster at the end of the programme.


Designed for an intermediate runner aiming to run their 10km in the range of 35 - 50min. The primary goal of this training plan is to prepare you to RUN FASTER.


Crafted by myself, Ray Boardman PGDipSportsMed, PGDipRehab, PGCertSc (Exercise Science), BSc (Anatomy), DipSportsStudies this plan encapsulates my passion for the sport, my experience from completing dozens of Half and Full Iron-distance finishes and my success coaching hundreds of triathletes.


Starting 8 weeks before your goal race, this plan progresses through phases (4 hrs max per week) to build you to your peak performance. Each week typically contains 4x runs & 2x strength sessions. You will build up to running for 70 minutes. Although not necessary, I recommend using a heart rate monitor in conjunction with a GPS watch. This programme can be set to start on any Monday and will run for 8 weeks, in time to prepare you for a Saturday race.


Prior to using this plan, you should be able to run comfortably for 90 minutes.


Purchase of this plan gives you access to my fortnightly coaching calls where you can ask me any training or racing related questions.


Questions? Please visit us on the web at www.CoachRay.nz or email myself directly at: coachray@coachray.nz


Training for another race distance? I also have training plans for Iron-distance Triathlons (3.8km Swim/180km Bike/42km Run) and Sprint & Olympic Triathlons plus Running Races (from 5k to marathon), too.




Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Runx4
2:42 hrs 1:10 hrs
Strengthx2
—— ——
Otherx1
0:30 hrs 0:30 hrs
Workouts Per Week Weekly Average Longest Workout
Run
2:42 hrs 1:10 hrs
Strength
—— ——
Other
0:30 hrs 0:30 hrs

Training Load By Week


This plan works best with the following fitness devices:

  • GPS

All supported devices

Ray Boardman

QWIK KIWI Coaching

I am a triathlon and running coach for first timers and recreational athletes. Visit my website (www.coachray.nz) for great content that is FREE or contact me directly for how you can become a member of Team Qwik Kiwi as I train you to achieve your athletic goals.