Save 25% on one year of TrainingPeaks Premium when you buy a training plan.

Save 25% on one year of TrainingPeaks Premium when you buy a training plan.

Go all in for 2025. Purchase a training plan and get 15% off Premium at checkout for a limited time.

Browse More Plans

10MI BEGINNER TRAINNING

Browse More Plans

10MI BEGINNER TRAINNING

Author

Wilson Komen

All plans by this Coach

Length

4 Weeks

Plan Description

10-Mile Training Program for Beginners

Duration: 4 Weeks

Time Goals:
2 hours 15 minutes – 1 hour 45 minutes


Weekly Distance:
5 miles – 7 miles

This 4-week training program is specifically crafted for intermediate to advanced runners who are ready to tackle a 10-mile race, particularly the Cherry Blossom 10 Mile race. Below is an outline of the key prerequisites necessary to successfully engage with this program, along with insights into the training structure.

Prerequisites

Before you begin this training regimen, ensure you meet the following criteria:

- Consistent Running Experience:
You should have been running 4 to 5 days per week for at least 6 months. This consistent mileage will provide you with the stamina needed for the upcoming challenges.

- Race Completion:
deally, you should have completed a combination of 5k races (3.1 miles) and at least one 10-mile race. This experience will help you understand race day dynamics and pacing strategies.

- Specific Race Preparation:

This training plan is tailored for runners specifically preparing for the Cherry Blossom 10 Mile race. Familiarity with the event's course and conditions can aid in your preparedness.

- Incorporation of Speed Work:
You should be comfortable including speed workouts in your training routine. Speed work is critical in enhancing your performance and building your overall running economy.

-Knowledge of Recovery Practices:

An understanding of the importance of rest, recovery days, strength training, and cross-training is crucial. These elements play vital roles in helping you avoid injury and improve your overall fitness.

Training Structure

The program is structured to incrementally build your endurance while also integrating speed and strength workouts. Here’s an overview of what you can expect over the next four weeks:

1. Weekly Mileage:

Each week, you will average between 5 to 7 miles. This will include varied workouts designed to enhance your long-distance running capabilities.

2. Long Runs:

Scheduled long runs will be core components of your training. These sessions help to build endurance, preparing your body for the distance of the race.

3. Speed Work:

Incorporate specific speed training sessions, such as intervals or tempo runs, to develop your anaerobic threshold and increase your overall pace.

4. Rest and Recovery:

Include at least one or two rest days each week. Recovery is just as important as training, allowing your body to repair and strengthen.

5. Strength and Cross-Training:

Integrate strength training and cross-training (such as cycling or swimming) to develop overall fitness and reduce the risk of injury.


How it Works

Load Your Plan

Quickly view upcoming workouts in the TrainingPeaks app.

Workout and Analyze

Upload completed workouts from your favorite tracking app or device.

Track Your Progress

Get feedback, stay on top of your training and perform at your best.

Learn More

Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x4
17mi 7mi
X-Train x1
—— ——
Strength x1
—— ——
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Run Run
17mi 7mi
Crosstrain X-Train
—— ——
Strength Strength
—— ——
Rest Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

Wilson Komen

COACH KIPRUNNING LLC

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.


  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • 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.
  • Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
  • If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More

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.

Still have questions about this plan?
| Premium

15% Off

Bundle your plan with TrainingPeaks Premium, and you'll unlock our progress-tracking tools, plus the freedom to move workouts to fit your schedule.

$106.24 USD for the first year, billed yearly.