Description
This plan is designed for beginner road and trail runners preparing for a 10k distance road or trail race. Runners should have a 4-6 week aerobic base developed before beginning this plan.
After purchase, the PDF training plan will automatically download, or a link will be emailed to you. If you are emailed a link, please download the file within seven days of receiving it.
Sample week:
Monday: 20-40 min @ easy effort
Tuesday: 10-15 min easy warm-up; 5-8 x 2 min @ 10k effort (1 min walking rest); 10-15 min easy cool down
Wednesday: 30-60 min @ easy effort
Thursday: Rest Day or Cross Train for 30-60 min
Friday: 20-40 min @ easy effort
Saturday: 45-75 min @ easy effort
Sunday: Rest Day
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