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10K Training Program - 12 Week

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10K: 12-week training plan

Below is an 12-week training plan for a 10k. This 12-week 10K training plan is designed for someone relatively new to running and can commit to running 4 days/week. If you are interested in a customized training program that is unique to your personal training goals, contact Carrie Jesse at [email protected]. (Program design by Carrie Jesse Coaching.)

 

In addition, now all of our training programs import directly into our new Amateur Endurance Training Tracker.

 

 
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
1
30 min
RPE 2-4
Off
30 min
Intervals
RPE 5-7
30 min
RPE 2-4
Off
45 min
RPE 2-4
Off
2
30 min
RPE 2-4
Off
35 min
Intervals
RPE 5-7
30 min
RPE 2-4
Off
55 min
RPE 2-4
Off
3
35 min
RPE 2-4
Off
35 min
Intervals
RPE 5-7
30 min
RPE 2-4
Off
65 min
RPE 2-4
Off
4 35 min
RPE 2-4
Off
35 min
Intervals
RPE 5-7
30 min
RPE 2-4
Off
45 min
RPE 2-4
Off
5
40 min
RPE 2-4
Off
45 min
Intervals
RPE 5-7
35 min
RPE 2-4
Off
60 min
RPE 2-4
Off
6 40 min
RPE 2-4
Off
45 min
Intervals
RPE 5-7
40 min
RPE 2-4
Off
70 min
RPE 2-4
Off
7
40 min
RPE 2-4
Off
45 min
Intervals
RPE 5-7
40 min
RPE 2-4
Off
75 min
RPE 2-4
Off
8
40 min
RPE 2-4
Off
40 min
Intervals
RPE 5-7
35 min
RPE 2-4
Off
60 min
RPE 2-4
Off
9 45 min
RPE 2-4
Off
60 min
Intervals
RPE 5-7
45 min
RPE 2-4
Off
75 min
RPE 2-4
Off
10 45 min
RPE 2-4
Off
60 min
Intervals
RPE 5-7
45 min
RPE 2-4
Off
75 min
RPE 2-4
Off
11
40 min
RPE 2-4
Off
45 min
Intervals
RPE 5-7
40 min
RPE 2-4
Off
60 min
RPE 2-4
Off
12 30 min
RPE 2-4
Off
30 min
Intervals
RPE 5-7
Off 30 min
RPE 2-4
Off
Race


 

RPE: Rate of Perceived Exertion; used to determine intensity

RPE Scale (from 1 – 10):
1-2 = Easy, Comfortable, Conversational Pace (50-55% effort)
3-4 = Aerobic/Endurance Pace (60-70% effort)
5-6 = Moderate Pace (75-80% effort)
7 = Uncomfortably Comfortable/Sub-Threshold Pace (85% effort)
8 = Threshold/Hard Pace (90% effort)
9 = Challenging/Very Hard Pace (95% effort)
10 = All Out Sprint (100% effort)

Intervals: A speed workout including moderate pace, sub-threshold intervals interspersed with recovery intervals

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Amateur Endurance