10 km BEGINNER Running Plan (RPE)
10 km BEGINNER Running Plan (RPE)
Length
12 Weeks
Plan Description
This plan is for beginners who wants to start running.
The plan will take you from couch to running 10 kms. The plan is written in easy to understand language and time based. To ensure a good all round level of fitness there are days when you can cross train or ride a bike. Cross training will help with core strength as well as cardio and help to break up the weeks from just running and variety. Also included is some bike riding, just to change from running but still work the legs. This can be done on a spin bike at the gym or outdoors if you have a bike.
The plan is to start on a Monday, with long run on the Sunday.
After completing the 12 week plan you will have a base fitness to run your first 10 km race.
How it Works
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Run
x3
|
02:32:00 | 01:22:00 |
|
Day Off
x2
|
—— | —— |
|
X-Train
x1
|
—— | —— |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
02:32:00 | 01:22:00 | |
|
|
—— | —— | |
|
|
—— | —— |
Training Load By Week
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- Track your weight, sleep, hours, fatigue and stress while you train.
- Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
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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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