COUCH 10MI 202 LEVEL 2
Beginners
Training Plan Description
Duration: 8 Weeks
Time Goal: 1hr 48min – 2hr 25min
Long Run Duration: 3 to 9 miles
Weekly Mileage: 9.5 miles – 16 miles
Overview
This 8-week training program is designed for beginner runners who are eager to complete their first 10-mile race. The plan will gradually build your endurance and distance to ensure you cross that finish line successfully while aiming for a time goal of 1 hour 48 minutes to 2 hours and 25 minutes.
Qualifications:
This program is ideal for individuals who meet the following criteria:
- Have previously completed a 10K (6.2 miles) and 5K (3.1 miles) race.
- Can run-walk for 3 to 4 miles consistently.
- Are committed to walking or running 3 to 4 times per week.
- Are motivated to improve their running capabilities for longer distances.
By following this structured plan, beginners will steadily build their endurance and confidence, setting the stage for a successful 10-mile race! Good luck, and happy running!
A competitive runner himself, Wilson Komen brings nearly a decade of experience to his coaching. He sees it as his mission to help all of his runners—new and experienced alike—maintain healthy, consistent training regimens that will lead to rewarding racing experiences.
Coach Wilson Komen is certified by the Road Runners Club of America.