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

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

Author

Josh Ellingson

All plans by this Coach

Length

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
-Scale-
0 – Nothing at all
0.5 – Just noticeable
1 – Very light
2 – Light
3 – Moderate
4 – Somewhat heavy
5 – Heavy
6
7 – Very heavy
8
9
10 – Very, very heavy

How it Works

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Quickly view upcoming workouts in the TrainingPeaks app.

Workout and Analyze

Upload completed workouts from your favorite tracking app or device.

Track Your Progress

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Training Plan Sample Week

Stats

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
Run
00:06:00 00:26:00
Day Off
00:11:00 00:10:00
Strength
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


  • This plan includes a Free Basic TrainingPeaks Account.
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  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

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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