Week 1 - Intro and Getting Started

And you're off!! 10k training starts now. You'll have 5 runs per week with a mix of tempo running, intervals, and easy endurance days. You should have a working base right now and be ready for structured workouts. You will start with 1 workout this week and then move into two workouts next week. The key to this plan, and any training build, is to take the easy days easy so the hard days can be hard.

Easy cross training day

Cross training provides you with an additional aerobic component without having to increase running mileage. This includes swimming or cycling. Keep the intensity down so this becomes an active recovery day.

Steady run

35min run All running all day; you've got this

EMOM - 45/15

Complete 3 rounds of the following circuit. After each full circuit, take 1min to recover. Every minute on the minute - 45s per activity + 15s transition pushups split squat single leg dead lift oblique twists bicycle kicks plank burpees

Short intervals

15min easy run 4x4min faster tempo with 2min recovery 5min easy finish to your run Intervals - The goal is to naturally pick up the pace and see if you can maintain it for all the intervals. In week 2, you will have a time trial to begin to identify pacing goals.

Recovery run

Easy 40min recovery run today. Keep the HR down and under control.

EMOM - 45/15

Complete 3 rounds of the following circuit. After each full circuit, take 1min to recover. Every minute on the minute - 45s per activity + 15s transition pushups split squat single leg dead lift oblique twists bicycle kicks plank burpees

Steady run

Endurance run; these runs are important. Keep them slow to ensure the proper recovery for later in the week when you need to run fast or long. Easy and slow is better.

Weekend Long run

50min easy run; keep it conversational Weekend long run is about time on your feet. Build up your endurance and keep moving. This will continue to increase during your training plan.