This semi-custom beginning competitor level 10K training plan is a moderate intensity and moderate effort training program using a minimalist training approach. This competitive 10K training program requires a beginning long run base of at least 2 miles and is for beginning level competitive runners with little or no competitive experience. This training plan includes moderate intensity interval training, compound sets, long runs and plyometrics.
This is a 10 week 10K training plan with one workout per day on three days per week with four rest or cross training days per week. The first week begins with a long run of 2 miles and it advances to a long run of 9 miles. You can begin this program at any point that your current fitness level supports. The strength training schedule advances from general base strength training to a combination of running specific strength training and high intensity plyometrics.
Is a Minimalist Training Plan for You?
The minimalist training approach used in this plan is a relatively new training technique that in lower in weekly mileage and focuses on high quaility training runs, high intensity training and goal pace running. Most easy or recovery workouts are eliminated in favor of complete rest. This type of training plan is ideal for runner's that have a limited amount of training time or those that tend to suffer from over use injuries or over training syndrome. The downside to minimalist training is race performance related. While some runners are able to perform at very high levels with minimalist training most runners will struggle to reach their peak performance levels with this type of training.
These semi-custom 10K training plans are an effective and affordable alternative to fully custom marathon training plans or personal coaching. In order to meet your 10K running goal you sometimes need more than a generic 10K training program. That's where our semi-custom 10K training plans take over.
Each of these semi-custom 10K training programs are designed around a specific effort level, experience level and 10K running goal and include:
Detailed Weekly 10K Training Schedule - Each weekly schedule includes a full descripton of each weekly workout and the suggested sequence of workouts.
Exact Training Paces for Your Goal Finishing Time - No more guessing or trying to calculate your training pace. The program overview includes pace charts that shows the exact paces you should be running in both minutes per mile and minutes per kilometer.
Strength Training Recommendations - Strength training is a critical part of marathon training. Each training plan includes a strength training schedule as well as workout descriptions for general strength training, running specific strength training and plyometrics.
Warm Up Drills and Cool Down Stretching - An often forgotten part of marathon training are the all important warm up and cool down exercises. Each of these semi-custom marathon training plans include warm up, cool down and stretching recommendations.
Race Strategy - It's not enough to train properly for your 10K, you also need to do a good job of managing your race and conserving enough energy to finish your 10K at a strong pace. Each of these 10K plans include race strategy for your experience level and goal.
These semi-custom 10K training eBooks are downloadable books in the Adobe PDF format. You will receive a link to download your book on your order confirmation screen immediately after purchase. These eBooks will not be shipped.