Description
A 12-week training plan to guide beginners from no running experience to completing a 10K , using My Conditioning Coach’s holistic approach with run/walk intervals, strength training, and recovery.
Weeks 1-4: Foundation Building
- Running: 4 days/week, 30-40 min sessions; run/walk intervals (e.g., 1 min run, 90 sec walk, 8x).
- Strength: 2 days/week; core, glutes, legs (e.g., bodyweight squats, planks).
- Cross-Training: 1-2 days/week; low-impact (cycling, yoga).
- Rest: 1-2 days/week.
- Focus: Conversational pace, injury prevention, aerobic base.
Weeks 5-8: Endurance Development
- Running: 4 days/week, 45-50 min; longer intervals (e.g., 5 min run, 1 min walk, 6x); 1 weekly long run.
- Strength: 2 days/week; dynamic exercises (e.g., lunges, step-ups).
- Cross-Training/Rest: Maintains recovery, enhances aerobic fitness.
- Focus: Mindful pacing, mental visualization for motivation.
Weeks 9-12: Race Preparation
- Running: 4 days/week, 50-60 min; extended runs (e.g., 20-30 min with minimal walking); peak 9km run in Week 11.
- Strength: 2 days/week; form-focused (e.g., single-leg exercises).
- Taper: Week 12 reduces volume for recovery.
- Race Day: 10K event or solo run; pacing strategy (slow start, strong finish).
Key Features
- Run/Walk Method: Gradual progression to build endurance safely.
- Strength Training: Enhances stability, reduces injury risk.
- Flexibility: Adaptable to individual schedules.
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