Training Plan
Metric: Beginner 10k (12 Weeks)

This is for someone who has raced as far as a 5k, and now wants to give the next distance a shot. This is a 12 week program that will boost your weekly volume and get you ready for your longest race to date. This plan starts at 19 miles a week and peaks at 28 miles a week.

The plan comes with a structured workout feature and day to day pace guidance based on your goal time.

 

Only $29.95

Sample Week of Training

Run - 6 km Easy

6 km at your easy pace.

Planned: 6.0 km

Run - 1.5 km Warm Up

1.5 km Warm Up

Light Dynamic Warm Up
Run 1.5 km easy
Drills (second part of sheet)

the faster your workout is, the more you want to put into your warm up. For marathon tempos, you might just do the first part of the dynamic warm up, the warm up jog, and then progress into the workout. For anything faster, I encourage you to do the drills, too (after the jog). These help improve form and bridge the gap between no running and fast running, thus reducing risk of injury. https://www.dropbox.com/s/3e2q5rw0t66j63n/LHR%20Dynamic%20Warmup.pdf?dl=0

Planned: 1.5 km

Run - 6x600 meters @ 10k pace

6x600 meters @ 10k pace with 400 meter jog recovery between each.

Planned: 6.0 km

Run - 1.5 km Cool Down

1.5 km cool down jog at your recovery to easy pace.

Planned: 1.5 km

Rest Day

Rest or Cross-Train

Run - 10 km Easy

10km at your easy tpace

Planned: 10.0 km

Strength Training

https://www.dropbox.com/s/6leie83t3wfndmy/HCScoreroutine.pdf?dl=0

To watch in action: http://youtu.be/vSYar-i1bYI

Rest Day

Rest or Cross-Train

Run - 2x 3k @ LT

2 x 3k @ LT pace with 800 meter jog recovery

Planned: 7.6 km

Run - 1.5 km Warm Up

1.5 km Warm Up

Light Dynamic Warm Up
Run 1.5 km easy
Drills (second part of sheet)

the faster your workout is, the more you want to put into your warm up. For marathon tempos, you might just do the first part of the dynamic warm up, the warm up jog, and then progress into the workout. For anything faster, I encourage you to do the drills, too (after the jog). These help improve form and bridge the gap between no running and fast running, thus reducing risk of injury. https://www.dropbox.com/s/3e2q5rw0t66j63n/LHR%20Dynamic%20Warmup.pdf?dl=0

Planned: 1.5 km

Run - 1.5 km Cool Down

1.5 km cool down jog at your recovery to easy pace.

Planned: 1.5 km

Run - 6 km Easy

6 km at your easy pace.

Planned: 6.0 km


How It Works

When you purchase this training plan, your plan will automatically get loaded into the Final Surge training calendar for you to use as many times as you want. Final Surge allows you to view and track your training, record distance and duration, upload data from Garmin and other fitness devices, and much more. Use the Final Surge mobile app to view your training plan on the go and record your workouts. Each night your workout for the upcoming day will be emailed to you so that it is sitting in your inbox the next morning.

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