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

Average Weekly Training Hours 03:12
Training Load By Week
Average Weekly Training Hours 03:12
Training Load By Week

“Training for excellence, with excellent training.”

When you cross the finish line of your first 10k, you've accomplished something very special.

Designed for beginner runners who have completed shorter running event(s) previously, the primary goal of this training plan is to prepare you to FINISH YOUR race.

Crafted by myself, Ray Boardman, this plan encapsulates my passion for the sport, my experience from hundreds of runners and triathletes over a range of distance events.

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 continuously for 30 minutes.

Purchase of this plan includes access to my fortnightly coaching calls where you can ask myself any questions or queries.

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

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

Sample Day 1
0:30:00
39.3TSS
Run - Easy 30min (Pace)

30min Level II; 10min Stretching

Sample Day 3
0:30:00
39.3TSS
Run - Easy 30min (Pace)

30min Level II; 10min Stretching

Sample Day 4
0:40:00
52.8TSS
Run - Steady 40min (Pace)

40min Level II; 10min Stretching

Sample Day 5
0:30:00
Flexibility Training

Complete the stretches on your personalised stretching programme

Sample Day 7
0:45:00
59.6TSS
Run - Steady 45min (Pace)

45min Level II;
10min Stretching

Sample Day 8
0:30:00
39.3TSS
Run - Easy 30min (Pace)

30min Level II; 10min Stretching

Sample Day 10
0:30:00
39.3TSS
Run - Easy 30min (Pace)

30min Level II; 10min Stretching

Ray Boardman
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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.