10k Level 1 (www.pranaendurancetraining.com)

Training Load By Week
Training Load By Week

This is an entry level training plan for a 10k race. This plan consist of 4 to 5 runs per week along with cross training, and speed work to keep you injury free and make you faster. This is an excellent plan for those just beginning running. The format builds volume and strength in a safe and non-consuming way. By purchasing this plan you have access to contact me to discuss details about this plan and your specific racing needs. If you are looking for more personalized training plans, or have any questions please email me at frank@pranaendurance.com

Sample Day 1
2mi
Easy Run

Easy Run 2 miles + 1x8 sec sprints

Sample Day 3
3mi
Easy Run

Easy Run 3 Miles

Sample Day 5
3mi
Easy Run

Easy Run 3 Miles + 1x8sec hill sprints

Sample Day 8
2mi
Easy Run

Easy Run 2 miles + 2 x 8 sec sprints

Sample Day 10
3mi
Easy Run

Easy Run 3 Miles

Sample Day 12
2mi
Easy Run

Easy Run 2 Miles + 2x8sec hill sprints

Sample Day 14
3mi
Long Run

Miles Easy

Frank Campo
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Prana Endurance Training

Prana Endurance Training is an online personalized coaching service for those who are looking to improve in their running and in the sport of triathlon. Athletes who want to improve their race times benefit the most from my training program. I will work with you to develop a plan unique to fit your schedule, capitalize on your strengths and improve upon your weaknesses.