RUN (10K) 6 Weeks to 10K

Author

Team W Coaching - Highlands Ranch, CO

All plans by this Coach

Length

6 Weeks

Typical Week

3 Strength, 4 Run, 1 Day Off

Longest Workout

6.2 miles

Plan Specs

running 10km beginner intermediate strength

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Summary

This is a beginner/intermediate run specific training plan to prep for a 10K event in a six week period. The plan incorporates both technique and distance. The plan is a progressive build with a short taper leading to event day. Unplanned days on this schedule will benefit from cross training and/or active recovery (pre-hab/re-hab, yoga, active stretching)

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 01:27

Kim Welk

Team W Coaching

Each person that seeks to engage in a health and fitness journey participates for a different reason. Some are seeking a finish, some a PR in time and/or distance and others are out to experience something new that has been unattainable prior to now. As a coach, I customize training plans based on the person’s why. It is of extreme importance to analyze the why on a regular basis to ensure that the ultimate goal stays in sight. I embrace the journey one day and one step at a time.

Back to Plan Details

Sample Day 1

0:30:00
50-50-50

To be completed in any fashion. A few at a time, all at once, etc. 50 by the end of the day. 50 Push-Ups 50 Body Weight Squats (https://www.youtube.com/watch?v=p3g4wAsu0R4) 50 Spider Plank - count each knee touch as one (https://www.youtube.com/watch?v=dvAm7Gw0klA)

Sample Day 2

2mi
TEMPO

WU:
Dynamic Stretching - include single leg frogs, side shuffles, high knee skipping

MS:
Run 2 miles - pace slightly faster than conversational

CD:
Dynamic Stretching

Sample Day 3

3.5mi
Speed/Intervals/Pick-Ups

Sample Day 3

0:30:00
50-50-50

To be completed in any fashion. A few at a time, all at once, etc. 50 by the end of the day. 50 Push-Ups 50 Body Weight Squats (https://www.youtube.com/watch?v=p3g4wAsu0R4) 50 Spider Plank - count each knee touch as one (https://www.youtube.com/watch?v=dvAm7Gw0klA)

Sample Day 5

0:30:00
50-50-50

To be completed in any fashion. A few at a time, all at once, etc. 50 by the end of the day. 50 Push-Ups 50 Body Weight Squats (https://www.youtube.com/watch?v=p3g4wAsu0R4) 50 Spider Plank - count each knee touch as one (https://www.youtube.com/watch?v=dvAm7Gw0klA)

Sample Day 6

2.5mi
Conversational Pace

Sample Day 7

3mi
Long Run

The goal for this run is to complete at a pace that you are able to maintain. Consistency is key. Do not go out too quickly so you slow down.

RUN (10K) 6 Weeks to 10K

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