10km Run Plan Level 1

	A	B	C	D	E	F	G
1		10km Run Plan Level 1
2		Audience: Currently Runs 2-3 times a week. Weekly mileage around 15-20km/week currently. These runners have not progressed to Speedwork yet.
3		Goal: To build an aerobic engine capable of strong 10km Performances
4		IMPORTANT
5		THESE RUNS ARE LISTED IN ORDER OF IMPORTANCE. THE LONG RUN IS THE MOST IMPORTANT AND THEN MEDIUM LONG RUNS ARE 2ND. THESE 2 RUNS ARE YOUR PRIORITY EACH WEEK. IF LIFE THROWS A CURVEBALL AND YOU HAVE TO MISS A RUN, LOOK FURTHER DOWN THE LIST FOR RUNS TO SKIP.					Please be aware that participating in any exercise program, including this running plan, carries the risk of injury. You are responsible for your own safety and well-being. It is strongly recommended that you consult with a doctor or qualified healthcare professional before beginning this or any other exercise program, particularly if you have any pre-existing health conditions. Listen to your body and adjust the plan as needed. Do not push yourself beyond your limits. If you experience pain or discomfort, stop immediately and seek medical attention.
6		THE OTHER IMPORTANT NOTE IS THAT I DIDN'T LIST THESE RUNS ON SPECIFIC DAYS OF THE WEEK. I WILL LEAVE THAT UP TO YOU TO MANAGE. IT'S BEST IF WE CAN KEEP YOUR LONG RUN CLOSE TO THE WEEKEND, IF POSSIBLE.
7		DO NOT RUN MEDIUM LONG RUN AND LONG RUN BACK TO BACK. HAVE AT LEAST 1 DAY IN BETWEEN THEM,
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9
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11	WEEK
12	1	Long Run	actual distance	pace	heart rate	conditions: Hilly, Hot, Windy, etc	athlete's notes
13	Jun 9-15	6km Easy
14
15		Medium Long Run
16		5km Easy plus 4 Strides
17
18		EASY RUN
19		4km Easy plus 4 Hill Strides
20
21		EASY RUN- OPTIONAL
22		4km Easy
23
24		TOTAL MILEAGE
25
26		CROSS TRAINING
27		30 min of Brisk Walk, Bike or Elliptical
28
29		STRENGTH SESSION	minutes	TYPE OF WORKOUT			athlete's notes
30
31
32		STRENGTH SESSION
33
34
35	WEEK
36	2	Long Run	actual distance			conditions	athlete's notes
37	Jun 16-22	7km Easy
38
39		Medium Long Run
40		5km Easy plus 5 Strides
41
42		EASY RUN
43		4km Easy plus 5 Hill Strides
44
45		EASY RUN- OPTIONAL
46		4km Easy
47
48		TOTAL MILEAGE
49
50		CROSS TRAINING
51		30 min of Brisk Walk, Bike or Elliptical
52
53		STRENGTH SESSION	minutes	TYPE OF WORKOUT			athlete's notes
54
55
56		STRENGTH SESSION
57
58
59	WEEK
60	3	Long Run	actual distance			conditions	athlete's notes
61	Jun 23-29	8km Easy
62
63		Medium Long Run
64		6km Easy plus 5 Strides
65
66		EASY RUN
67		5km Easy plus 5 Hill Strides
68
69		EASY RUN- OPTIONAL
70		5km Easy
71
72		TOTAL MILEAGE
73
74		CROSS TRAINING
75		30 min of Brisk Walk, Bike or Elliptical
76
77		STRENGTH SESSION	minutes	TYPE OF WORKOUT			athlete's notes
78
79
80		STRENGTH SESSION
81
82
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84	WEEK
85	4	Long Run	actual distance			conditions	athlete's notes
86	Jun 30- Jul 6	6km Easy
87
88		Medium Long Run
89		5km Easy plus 4 Strides
90	DOWN WEEK
91		EASY RUN
92		4km Easy plus 5 Hill Strides
93
94		EASY RUN- OPTIONAL
95		4km Easy
96
97		TOTAL MILEAGE
98
99		CROSS TRAINING
100		30 min of Brisk Walk, Bike or Elliptical