COUCH TO 10MI 202 LEVEL 1
COUCH TO 10MI 202 LEVEL 1
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
Quickly view upcoming workouts in the TrainingPeaks app.
Upload completed workouts from your favorite tracking app or device.
Get feedback, stay on top of your training and perform at your best.
Training Plan Sample Week
Sunday Sample Workout Details
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 | |
---|---|---|---|
|
13mi | 10mi | |
|
—— | —— | |
|
—— | —— | |
|
—— | —— |
Training Load By Week
This plan works best with the following fitness devices:
- 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.
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