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0 to Super HERO 10K Plan


Tri Force Endurance

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12 Weeks

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Plan Description

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.

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Custom x14
1:05 hrs 0:20 hrs
Run x5
3:26 hrs 1:00 hrs
Day Off x2
—— ——
Workouts Per Week Weekly Average Longest Workout
1:05 hrs 0:20 hrs
3:26 hrs 1:00 hrs
Day Off
—— ——

Training Load By Week

Tri Force Endurance

Tri Force Endurance

2 experienced, qualified coaches on a mission to provide you with the most up-to-date nutrition and training principals in Triathlon, Road Cycling, and Time Trial Racing. 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.

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