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    Brooks 10K Beginner Training Plan - Kilometers

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    BrooksRunning
    This 9-week training plan provides a beginner runner with workouts to prepare for a 10K race. It includes guidelines for determining training paces based on goal finish time and pace. Each week consists of mostly easy runs with 1-2 harder workouts focusing on intervals, tempo runs, or hills. Long run distances gradually increase each week up to 90 minutes in Week 8 to prepare for the 10K race in Week 9.

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    © All Rights Reserved
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    Brooks 10K Beginner Training Plan - Kilometers

    Uploaded by

    BrooksRunning
    640 views4 pages
    This 9-week training plan provides a beginner runner with workouts to prepare for a 10K race. It includes guidelines for determining training paces based on goal finish time and pace. Each week consists of mostly easy runs with 1-2 harder workouts focusing on intervals, tempo runs, or hills. Long run distances gradually increase each week up to 90 minutes in Week 8 to prepare for the 10K race in Week 9.

    Original Description:

    If you’re looking for the sweet spot between a 5k and a half-marathon, the 10k could be the answer.

    Original Title

    Brooks 10K Beginner Training Plan- Kilometers

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    This 9-week training plan provides a beginner runner with workouts to prepare for a 10K race. It includes guidelines for determining training paces based on goal finish time and pace. Each week consists of mostly easy runs with 1-2 harder workouts focusing on intervals, tempo runs, or hills. Long run distances gradually increase each week up to 90 minutes in Week 8 to prepare for the 10K race in Week 9.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    640 views4 pages

    Brooks 10K Beginner Training Plan - Kilometers

    Uploaded by

    BrooksRunning
    This 9-week training plan provides a beginner runner with workouts to prepare for a 10K race. It includes guidelines for determining training paces based on goal finish time and pace. Each week consists of mostly easy runs with 1-2 harder workouts focusing on intervals, tempo runs, or hills. Long run distances gradually increase each week up to 90 minutes in Week 8 to prepare for the 10K race in Week 9.

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    10K BEGINNER 9-WEEK TRAINING PLAN KILOMETERS

    SET A GOAL

    STEP 1 Use the Hansons Training Pace Calculator to fill in the following paces. Youll reference these paces for your weekly workouts.
    This will help you get the most out of each workout, and ensure that your training hits the right zones so you dont go too easy,
    or too hard.

    __________ : Your goal finish time __________ : Your goal pace (GP)

    __________ : Long Run __________ : 5k pace (for workouts)

    BRUSH UP ON YOUR RUNNER LINGO

    STEP 2 TEMPO: It should be hard to hold a conversation at this speed, but still a pace you could hold for 4560 minutes if necessary.

    RECOVERY PACE: Easy jogging in-between hard, fast intervals; no prescribed speed, just keep moving.

    WARM-UP/COOL-DOWN: Easy jogging and a few shorter, faster intervals to get your body ready for a workout, and easy
    jogging to recover once youre done.

    REST OR CROSS-TRAIN: Total rest, or doing a non-running activity such as weights, yoga, cycling, etc.

    NOTATION: In these training plans, minutes and seconds are noted using quotations marks: minutes are denoted using by
    single quotation marks, and seconds denoted by double quotation marks. (3 = 3 minutes, 45 = 45 seconds)

    START TRAINING
    STEP 3 NOTE: For all Tues/Thurs workouts, include 2.4 km warm up, 2.4 km cool down
    10K BEGINNER 9-WEEK TRAINING PLAN KILOMETERS

    MON TUE WED THU FRI SAT SUN

    6.5 up/down km
    5 x 1 hills 5 km easy 5 km Rest
    WEEK 1
    Alternate: Long run:
    5 km easy or or or
    Jog down Up km at tempo pace, 45
    30 cross-train 30 cross-train easy cross-train
    for recovery Down km at
    moderate effort

    3 x 1 hard / 1 easy 6.5 km easy 5 x 1-kilometer tempo Rest


    WEEK 2
    Long run:
    5 km easy or 6.5 km easy or
    50
    5 x 1 hills 35 cross-train 1 recovery easy cross-train

    6.5 km
    3 x 2 hard / 1 easy 6.5 km easy progressive tempo Rest
    WEEK 3 6.5 km easy
    2x 90/60/30 hills
    or
    30 cross-train Start moderate and
    5 km easy
    Long run:
    55
    or
    easy cross-train
    cut down 2 each km

    6.5 km aerobic tempo


    3 x 3 hard / 90 off 6.5 km easy at tempo pace+12 Rest
    WEEK 4
    Long run:
    6.5 km easy or 5 km easy or
    55
    3 x 45 hills 35 cross-train 3 x 100m hard with easy cross-train
    3 recovery
    10K BEGINNER 9-WEEK TRAINING PLAN KILOMETERS

    MON TUE WED THU FRI SAT SUN

    8 x 600m 2 x 3/2/1 hills


    6.5 km easy Rest
    WEEK 5
    at Goal Pace Long run:
    8 km easy or 6.5 km easy or
    with equal rest Increasing effort as the 60
    35 cross-train easy cross-train
    intervals get shorter

    4 x 1k at GP-3
    2 x 3-km tempo
    with 2 rest
    w/ 2 rest between Rest
    WEEK 6
    6.5 km Long run:
    8 km easy 6.5 km easy or
    4 x 400m easy 60
    3 x 150m hard easy cross-train
    at 5k pace
    w/ 4 recovery
    with 90 rest

    4 x 800m at 5k pace 8-kilometer


    then 250m even faster 8 km easy progressive tempo Rest
    WEEK 7 9.6 km easy
    1 recovery after 800,
    or
    40 cross-train Start moderate and
    6.5 km easy
    Long run:
    65
    or
    easy cross-train
    4 recovery after 250 cut down 2 each km

    1600/1200/
    800/400/200m
    50 run as you feel
    8 km easy Rest
    WEEK 8
    Long run:
    9.6 km easy or Rest 3/2/2/2 9.6 km easy or
    9 x 100m quick 90
    40 cross-train easy cross-train
    Pace: 10k/10k/
    5k/5k-3/hard
    10K BEGINNER 9-WEEK TRAINING PLAN KILOMETERS

    MON TUE WED THU FRI SAT SUN

    Pre-race
    shakeout:
    Rest
    WEEK 9
    5 km tempo 6 x 400m at GP
    8 km easy 6.5 km easy or RACE DAY!
    w/ 4 recovery w/ 60 rest 5 km
    5 km easy
    3 x 150m at GP

    NOTES
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