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Beginner 10k Program (4-5 days) Plus strength

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Beginner 10k Program (4-5 days) Plus strength


Josh Ellingson

All plans by this Coach


20 Weeks

Plan Description

This Plan is set up for a beginner that can run 1 mile starting out
The plan has a built in strength plan that Starts with Endurance strength then switches to Maximum Strength and ends with Power strength.

This plan requires minimal equipment all you need is comfortable Running shoes and clothing and if possible a gym membership but not required some of the work outs can performed at home and you will just have to use your imagination for weight if you do not have any work out equipment.

All run efforts are built off the Rate of perceived exertion Method which is a scale from 1-10 that gives you a idea of how much effort you should be putting in
0 – Nothing at all
0.5 – Just noticeable
1 – Very light
2 – Light
3 – Moderate
4 – Somewhat heavy
5 – Heavy
7 – Very heavy
10 – Very, very heavy

How it Works

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x3
00:06:00 00:26:00
Day Off x2
00:11:00 00:10:00
Strength x1
00:36:00 00:30:00
Workouts Per Week Weekly Average Longest Workout
00:06:00 00:26:00
Day Off
00:11:00 00:10:00
00:36:00 00:30:00

Training Load By Week

This plan works best with the following fitness devices:

Josh Ellingson

Rocksolid Endurance

I am offering plans for cycling, triathlon, running, swimming, and strength for all skill levels from beginner to advance athletes. If you are looking to take your training to the next level or have questions please feel free to reach and contact me

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  • Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
  • If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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