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10k Running Plan - Beginner
10k Running Plan - Beginner
MPW: Current Estimated Fitness or 5k Time 0:30:00 <--- INPUT YOUR CURRENT 5
14 10k Equivalent 1:02:33
14 5k TT (Input after Week 4 TT) 0:29:00 <--- Input 5k Time Trial Resu
17 10k Equivalent 1:00:19
20 Ensure you input times above in h:mm:ss format. For Example: A 25
19 minute 5k would be 0:25:00.
21
22 Highest Priority Runs Days Running:
18 Tuesday 1
Saturday + Above 2
Thursday + Above 3
Friday + Above 4
Monday + Above 5
nd cooldown Wednsday + Above 6
Goals:
A: (Best Case)
B: (Great Outcome)
C: (Very Attainable)
per mile Please email your thoughts on the plan and submit your final time!
per mile
per mile
These Times will be based off your 5k time trial.
Please ensure you update the above
per mile
- INPUT YOUR CURRENT 5K TIME HERE
KPW: Current Estimated Fitness or 5k Time 0:30:00 <--- INPUT YOUR CURRENT 5K T
21.0 10k Equivalent 1:02:33
22.5 5k TT (Input after Week 4 TT) 0:29:00 <--- Input 5k Time Trial Result he
26.0 10k Equivalent 1:00:19
32.0 Ensure you input times above in h:mm:ss format. For Example: A 25
30.0 minute 5k would be 0:25:00.
33.5
36.0 Highest Priority Runs Days Running:
31.0 Tuesday 1
Saturday + Above 2
Thursday + Above 3
Friday + Above 4
Monday + Above 5
Wednsday + Above 6
Goals:
A: (Best Case)
B: (Great Outcome)
C: (Very Attainable)
per km Please email your thoughts on the plan and submit your final time!
per km
per km
These Times will be based off your 5k time trial.
Please ensure you update the above
per km
- INPUT YOUR CURRENT 5K TIME HERE
Warming Up
On workout days, try to take your time warming up. You may be excited about y
and slow yourself down on the warm-up - even if you are just shuffling. Prior to s
workout, you may want to include some dynamic leg swings, strideouts, static st
anything else to help loosen you up. You may also want to switch into a lighter t
Pace
On easy days, your pace should be kept as "conversational", or about 2-2:15 mi
slower than your current 5k per mile fitness. Ensure you also have one day per w
exceptionally slow. The warm-up and cooldowns should be a shuffle, but some p
slightly harder on the warm-up to get their body loose. Find what works for you o
your routine is perfect come race day.
Repetitions
The repetition paces listed are the times you should run for that distance. For ex
says 4x800m with a repetition time of 3:30, then each 800 meter should be com
and 30 seconds. Please ensure you take into account variables that may slow y
weather, windy conditions, etc and adjust accordingly.
Strideouts
These are just 10 second effort where you accelerate, hold pace for a few secon
goal race pace or workout pace), then decelerate back down. They are not Inten
workout, but rather a way to turn the legs over or loosen up for a workout or race
intended to be tiring or a workout themselves. Try to stay relaxed, focus on form
back, shuffle back, or standing recovery until you are ready to go again.
Hill Sprints
If hill sprints are listed on your schedule, they can be completed following a regu
These should be 10-20 second sprints uphill. Different than strideouts, the focus
speed, powering up the hill, and turnover. You can take full walk-back recovery
need to recover in-between.
Injury Prevention
You are at high risk of injury in the first 3-4 weeks of a new training plan. Prior to
these schedules, you may want to have 3-4 weeks of just easy running. Once yo
you should place extra emphasis on "prehab" and recovery during the first 3-4 w
ensuring you are stretching post-run, working through strengthening and core st
icing (if that works for you), foam rolling, and self-massage. Treat the recovery p
as the training itself. If you are concerned about injury, you can always swap ou
cross-training session, like swimming, biking, elliptical, etc.
If you have any further questions that weren't listed here then please re
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