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
____________________________________________________________________________________________________________________

____________________________________________________________________________________________________________________

____________________________________________________________________________________________________________________

____________________________________________________________________________________________________________________

____________________________________________________________________________________________________________________

____________________________________________________________________________________________________________________

____________________________________________________________________________________________________________________

____________________________________________________________________________________________________________________

____________________________________________________________________________________________________________________

____________________________________________________________________________________________________________________

____________________________________________________________________________________________________________________

____________________________________________________________________________________________________________________