Hardbody Outdoor Fitness - Couch to 10 Miler Plan (Current HOF Client)

Average Weekly Training Hours 04:28
Training Load By Week
Average Weekly Training Hours 04:28
Training Load By Week

Welcome to the Hardbody Outdoor Fitness - Couch to 10 Miler Training Plan. Through this training plan, you will start off gradually with a run walk interval and work your way up to long runs that will prepare you for your 10 mile race. This is a dynamic plan that will adjust to the start of your training. For 12 weeks, you will incorporate cross-training (Hardbody Outdoor Fitness) to balance your running. In days that you miss cross-training sessions, you can swim, bike, elliptical or focus on core conditioning. Do not overdo it and listen to your body throughout this training program.

Sample Day 1
1:00:00
HOF Bootcamp - Strength Training

Dumbbells, dumbbells and more dumbbells. Push yourself to the best of your ability.

Sample Day 2
0:30:00
2mi
Week 1 - Group Run

No one will be left behind! The goal is to get the timing down for these intervals. This is a great interval to get started and over time, the running time will gradually increase as the weeks move along.
Run 1 Minute/Walk 2 Minutes

Repeat 10 times.

Sample Day 3
1:00:00
HOF Bootcamp - Bodyweight/HIIT Workout

Bodyweight only workout. Learning how to really push yourself and manage your bodyweight

Sample Day 4
0:30:00
Week 1

Run for 30 minutes.
Run 1 Minute/Walk 2 Minutes

Repeat 10 times.

Sample Day 5
1:00:00
HOF Bootcamp - Strength Training

Dumbbells, dumbbells and more dumbbells. Push yourself to the best of your ability.

Sample Day 5
0:30:00
Swim Recovery

Your goal is to stretch and swimming is a perfect way to stretch and relax the body a little. This weekend you have your longer, mileage-based run. Be prepared fully by hydrating and rocking it from beginning to end. You can do it!!!

Record how far you swam :)

Sample Day 7
3mi
Week 1

Run 1 Minute/Walk 2 Minutes