10k
Beginner

Coach Carrie's 10K Beginner Plan - 10 Weeks

by Alden Basmajian & Carrie Tollefson
Run Rock ‘n’ Roll Certified Coaches
DESCRIPTION
Who wants to tackle 6.2 Miles or 10K? Can you give me 10 weeks to help you get there? Whether you are starting from scratch or just wanting to have a little more routine in your training, this plan will help you build strength, endurance, and speed. Without knowing where you are starting from, please know that it is ok to do a walk/jog program where you do the intervals at a jog and walk the rest. If you need to break up the longer recovery runs or long runs you can do that as well. I am here to help but will also be here to help nudge you along.

Lets DO this and Rock N Roll!
SAMPLE WEEK
Monday
Rest Day
Rest Day
Take a day off, go for a walk, take a nap, go on date, make a good meal, watch a movie, just do something fun. Let your body rest and recover.
Other - Notes
Recommended Warm Up for Workout Days
I highly recommend on your "workout days" to do your suggested WU run, then before you go into your workout, do some light stretches, some drills such as high knees, kick butts, A's, B's, Carioca, and quick feet. End with a few short sprints (like 10 seconds each with 30 seconds REC) to get your heart rate up and increase blood flow!!! When I am going through my drills and stretches, that is the time I really think about what the purpose is of the workout is and make sure I understand the task at hand. Now it is time to get focused and time to GET AFTER IT!
Other
Pacing Key
Easy-true warm up mode. Shaking things out, able to carry on a full conversation and then some. 4-5 out of 10 30-45 seconds slower then your marathon pace Conversational- Being able to tell someone a story or about your day with some big breaths but nice and comfortable. 5-6 out of 10 30-seconds slower then your marathon pace Short Answer pace- Threshold pace or close to your half marathon pace. Can reply to a question but not tell your life story! 😜 ie. Coach asks runner, “How are you feeling? Runner says, “Bring it on Coach!” 7-8 out of 10 Hard Pace- VO2Max effort, 5-10K pace I feel good but when is this going to end! 8-9 out of 10 Sprint pace- 1 mile pace 9 out of 10. Feel the burn! All Out Pace- 10 of 10 Balls to the wall! No talking just want to puke!
Tuesday
Run
Nice and Easy 20
Easy 20 Minutes at Easy to Conversational Pace. If you are new to running lets have you run 2 minutes, walk 2 minutes and do that for 20 minutes. Nice and Easy. If you are just starting back and need some walk breaks, lets do 7 minutes of running, then 3 minutes walking, and then repeat 1 more times to equal 20 Minutes.
20:00 min
Wednesday
Rest Day
Rest Day
Thursday
Run
On and Off
5 Min WU(Warm Up) at Easy Pace, 10 Minutes of 1 Min On(Short Answer), 1 Min Off(Conversational Pace), 5 Min CD(Cool Down) at Easy Pace. On=Short Answer Pace Off=Conversational Pace
20:00 min
Friday
Run
Nice and Easy
20 Minute at Easy Pace.
20:00 min
Saturday
Rest Day
Rest Day
Take a day off, go for a walk, take a nap, go on date, make a good meal, watch a movie, just do something fun. Let your body rest and recover.
Sunday
Run - Long Run
30 Minutes
30 Minutes at Easy-Conversation Pace. Nice and easy. If you need to break this up, feel free. You could do 8 minutes of running, 2 Minutes of walking, 5 Minutes of running, 5 Minutes of walking, 30 Minutes all at once, whatever works for you!
30:00 min
OVERVIEW
Run
6 mi
22 hrs
40 workouts
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