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COUCH TO 10MI 202 LEVEL 1

Browse More Plans

COUCH TO 10MI 202 LEVEL 1

Author

COACH KIPRUNNING

All plans by this Coach

Length

10 Weeks

Plan Description

COUCH TO 10MI 202 – LEVEL 1
Training Plan Description

Duration: 8 Weeks
Time Goal: 1hr 45min – 2hr 15min
Long Run Duration: 4 to 10 miles
Weekly Mileage: 11.5 miles – 18 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 45 minutes to 2 hours and 15 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!

How it Works

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Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x4
13mi 10mi
X-Train x1
—— ——
Strength x1
—— ——
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Run Run
13mi 10mi
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.


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  • 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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