0 to Super HERO 10K Plan

Average Weekly Training Hours 04:31
Training Load By Week
Average Weekly Training Hours 04:31
Training Load By Week

This 0 to HERO 10k program has been designed for beginners and intermediate runners that need a little bit more structure in their running.

The plan builds volume over time using RPE to judge intensity in a sensible periodised progression. Week 7 we switch things up with some speed work to help you get faster. We've included park run every Saturday with alternatives just incase you can't make it.

AND most importantly we's given you some straightforward run drills, warm ups and stretching videos/PDF's to help you improve your run technique and reduce the chance of common injury.

If you're looking to improve your fitness and become a running HERO. Then this is the 10k plan for you.

Sample Day 1
0:30:00
Easy Run

Run this easy in RPE 2/3. (RPE means Rate of Perceived Exertion.

Run this on an undulating track or road, if you can run this on a cross country route AWESOME STUFF. A Treadmill is fine to use for this run too

(At easy pace and in RPE 2/3 its good to know what that pace actually is so you learn YOUR pace while running and can use it to judge intensity along side RPE)

The RPE sheet attached will give you an idea of the intensity of your run. Knowing your pace along side this will keep you right and stop you over training and under training.

Important Note
Keep EASY runs EASY. There is plenty of time to start adding intensity later.

But now is NOT the time.

We need to build durability first.

Sample Day 2
0:10:00
Hip Flexor Stretches

Ok so today is a rest day but lets focus on a few things that will make you a better runner and keep you injury free.

Hip Flexor stretches.

Yes I know what you're thinking. Why? 

Well great hip flexion can help you get good extension of the hip (great for running), reduce hamstring tightness and the chances of back pain.
How to Video HERE => https://youtu.be/6oqnezn9a_I

Sample Day 2
0:20:00
Lower Leg Strength and Lengthening Exercises

Ok so Im asking you to think more about your amazing body but thats what we do at Tri Force Endurance.
These simple exercises will improve the strength and flexibility of your feet and lower leg that will help reduce the chances of common injuries such as calf strains and plantar fascia issues.

How to video below
https://youtu.be/2N-DTxTiVNg

2 Min each foot, each exercise.

* Eversion
* Inversion

* Plantarflexi
* Dorstilfexion

* Towel scrunches
* Bare foot calf raises

Sample Day 3
0:30:00
Easy Run

Run this easy in RPE 2/3. (RPE means Rate of Perceived Exertion.

Run this on an undulating track or road, if you can run this on a cross country route AWESOME STUFF. A Treadmill is fine to use for this run too

(At easy pace and in RPE 2/3 its good to know what that pace actually is so you learn YOUR pace while running and can use it to judge intensity along side RPE)

The RPE sheet attached will give you an idea of the intensity of your run. Knowing your pace along side this will keep you right and stop you over training and under training.

REMINDER: 
Its important that you keep EASY runs EASY. There is plenty of time to start adding intensity later.

Sample Day 4
0:10:00
Hip Flexor Stretches

Ok so today is a rest day but lets focus on a few things that will make you a better runner and keep you injury free.

Hip Flexor stretches.

Yes I know what you're thinking. Why? 

Well great hip flexion can help you get good extension of the hip (great for running), reduce hamstring tightness and the chances of back pain.
How to Video HERE => https://youtu.be/6oqnezn9a_I

Sample Day 4
0:20:00
Lower Leg Strength and Lengthening Exercises

Ok so Im asking you to think more about your amazing body but thats what we do at Tri Force Endurance.
These simple exercises will improve the strength and flexibility of your feet and lower leg that will help reduce the chances of common injuries such as calf strains and plantar fascia issues.

How to video below
https://youtu.be/2N-DTxTiVNg

2 Min each foot, each exercise.

* Eversion
* Inversion

* Plantarflexi
* Dorstilfexion

* Towel scrunches
* Bare foot calf raises

Sample Day 5
0:30:00
Easy Run

Run this easy in RPE 2/3. (RPE means Rate of Perceived Exertion.

Run this on an undulating track or road, if you can run this on a cross country route AWESOME STUFF. A Treadmill is fine to use for this run too

(At easy pace and in RPE 2/3 its good to know what that pace actually is so you learn YOUR pace while running and can use it to judge intensity along side RPE)

The RPE sheet attached will give you an idea of the intensity of your run. Knowing your pace along side this will keep you right and stop you over training and under training.

REMINDER: 
Its important that you keep EASY runs EASY. There is plenty of time to start adding intensity later.

Tri Force Endurance
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Tri Force Endurance

2 experienced, qualified coaches on mission is to provide you with the most up-to-date nutrition and training principals while teaching you the foundations of training and fuelling for Triathlon, Cycle Cross, Road Cycling and Time Trial Racing that gets RESULTS. Our goal is to provide you with experienced, qualified advice and helpful, friendly support so that you get the best from your training and nutrition and learn the EXACT ways to look and perform your best.