e-book Run 10k in 10 Weeks (Step-by-step Guides)

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The Quick Solution

If you are running less, that is okay! The Intermediate 10K Run Program is a step up in mileage and intensity from the Beginner 10K Run Program and geared towards runners who have completed a 10K and want to improve their race time. It incorporates four run days, longer endurance runs, speed workouts, optional cross-training, and higher mileage. These are the sessions that will improve performance. The gradual progression of endurance runs will allow you to run farther, more easily and the cross-training allows you to incorporate other activities you enjoy to compliment your program.

10K Walk Training Schedule for Beginners

The Intermediate 10K Run Program is best suited for those who have been running at least times per week for minutes. If you are running less, consider the Beginner 10K Run Program and build your way up. The Advanced 10K Run Program follows the same progression as the Beginner and Intermediate Programs, but it includes longer endurance runs and more speed work.

This program is geared towards seasoned 10K runners who are looking to improve their finish times and boost performance. The Advanced 10K Run Program begins with run of minutes and builds to minutes.

Training and nutrition advice | ActionAid UK

It includes endurance runs, speed work, cross-training, strength and rest days. There are four key speed workouts that focus on improving speed, fitness and efficiency in running. The Advanced 10K Run Program is best suited for those who have been running at least 4 times per week for minutes for at least one year and have run a 10K.


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If you are running less, consider starting with the Intermediate 10K Run Program and build up. Looking for personal coaching with Coach Jenny? Learn more about her Personal Coaching Program here. The speed workouts focus on improving speed, fitness and efficiency in running.

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  • We all have cheerleaders in our lives; … Kathrine Switzer, first woman to officially run the Boston Marathon, author of Marathon Woman, and still running marathons! We have been thrilled to have Coach Jenny as one of our key partners in Canada Running Series over the past eight years. Coach Jenny is a font of knowledge for endurance athletes.

    How the programmes work

    Jenny Hadfield changed my life! When I met Jenny I simply wanted to run a comfortable 3 — 5 miles.

    HOW TO Run Your First 10k - Running Tips For A 10k Race

    Her level of expertise is matched only by her enthusiasm. By mixing steady running with more complex sessions, this programme will step up your training to get you in the best shape for your next event. Download the 10 week 10k challenger training plan.

    Training Plans powered by OrthoCarolina

    The six week blitz training plan is designed for new or lapsed runners looking to comfortably complete a 10k distance without worrying about how long it will take. It will mix walking, jogging and some running to help you feel a fitter individual and build confidence in yourself ahead of your 10k. Download the 6 week 10k blitz training plan. Toggle navigation.