Training plan for beginners: 10 km in 60 min / 3 times a week

Covering a distance of 5 km is not a problem for you, do you want to fight for a time of 60 minutes over a distance of 10 km? If the first kilometers are behind you, below we have a training plan prepared by a qualified trainer for you to cover 10 km in 60 minutes.

Remember, the most important thing in running is regularity and gradual increase of loads. Too fast and too far to start, when the body is not adapted to the intensity of training, is one of the most common causes of injury. Give yourself time. Start running with your head!

What do you need? A little patience, you will also need good running shoes that will improve your comfort. Ladies, you should definitely look at sports bras as well. Not only for the sake of comfort, but also health!

Training plan for beginners

• Goal: 10km
• Target time: 60 minutes
• Time: 12 weeks
• Number of trainings: 3/week
• Training means: Runs, Crosses, Running games, Rhythms, Ascents, Tempo segments

Legend with explanations of training units at the end!

Mesocycle I (introductory*):

Week I

• Tuesday: OWB1 20min + Rhythm 6x20s p. March 1min
• Thursday: OWB1 20min + Rhythm 6x20s p. March 1min
• Weekend: OWB1 2x20min p. March 5min

Week II

• Tuesday: OWB1 25min + Rhythm 8x20s p. March 1min
• Thursday: OWB1 25min + Rhythm 8x20s p. March 1min
• Weekend: OWB1 2x25min p. March 3min

Week III

• Tuesday: OWB1 25min + Rhythm 8x25s p. March 1min
• Thursday: OWB1 25min + Rhythm 8x25s p. March 1min
• Weekend: OWB1 2x25min p. March 3min

Week IV

• Tuesday: OWB1 30min+ Rhythm 10x25s p. Walk 1min
• Thursday: OWB1 30min + Rhythm 10x25s p. March 1min
• Weekend: OWB1 2x30min p. March 5min

Mesocycle II:

Week I

• Tuesday: Jog 10min + RB 10x(1min/1min) + Cadence 10x100m p. walk back
• Thursday: OWB1 20min + (Uphill 8x80m-100m vs. walking return) or (Skip A 8x50m + Rhythm 8x50m) vs. walking return) + jog 5min
• Weekend: Cross/Running 45min

Week II

• Tuesday: Jog 10min + RB 2x8x(1min/1min) p. Between sets Walk 1min + Rhythm 10x100m p. walk back
• Thursday: OWB1 25min + (Uphill 8x80m-100m vs. walk return) or (Skip A 8x50m + Rhythm 8x50m vs. walk return) + 5min jog
• Weekend: Cross/Running 1h

Week III

• Tuesday: Jog 10min + RB 2x8x(1min/1min) p. Between sets Walk 1min + Rhythm 10x100m p. walk back
• Thursday: OWB1 30min + (Uphill 8x80m-100m vs. walk return) or (Skip A 8x50m + Rhythm 8x50m vs. walk return) + 5min jog
• Weekend: Cross/Running 1h

Week IV

• Tuesday: Jog 10min + RB 20x(1min/1min) + Cadence 10x100m p. walk back
• Thursday: OWB1 40min + (Uphill 10x80m-100m and walk return) or (Skip A 10x50m + Rhythm 10x50m and walk return) + 5min jog
• Weekend: Cross/Running 1h15min

Mesocycle III:

Week I

• Tuesday: OWB1 30min + Rhythm 20x100m + Jog 10min
• Thursday: 10min jog + 5km test + 5min jog
• Weekend: OWB1 12km

Week II

• Tuesday: OWB1 40min + Rhythm 30x100m + Jog 10min
• Thursday: 10min jog + 10x(200m pace 5km/200m jog) + 1km hard
• Weekend: OWB1 14km

Week III

• Tuesday: OWB1 40min + Rhythm 30x100m + Jog 10min
• Thursday: 10min jog + 5x(200m pace 5km/200m jog) + 4x1km 6:00 p. 1min jog
• Weekend: OWB1 12km

Week IV

• Tuesday: 10min jog + 8x500m after 3:00 p.m. 1min jog + 2km 12min
• Thursday: OWB1 30min + Rhythm 20x100m + Jog 10min
• Weekend: START 10KM

LEGEND:

Jogging - running at walking pace

OWB1 - General Running Endurance of the first range. Running at a conversational pace - IN OXYGEN!

Rhythm - run at 80%-90% of max running speed. He is characterized by a great effort for exemplary running technique. YOU CAN'T

"LIVE"!

ZB (running fun) - running fun, a lively run around the 3rd range. A break in the trot. Usually in the form of minutes/timers.

Uphill - the section we run in the terrain with a clear slope, the whole thing is hard.

Cross - continuous running in the area with natural ground and undulating shape. We run relatively evenly at the break of 1-2 of the range (see table), however, due to the different topography, it is characterized by variable intensity.

P. - the break/rest is intended to restore the circulatory and respiratory balance or its part, depending on the length of the break and its assumptions. It can be active (jogging/walking) or passive.

Intensity Ranges

The author of the plan is Kuba Zięba : I am a graduate of the Krakow Academy of Physical Education, an athletics coach of the Polish Athletics Association (PZLA) and a licensed personal trainer. Being a competitor of KS AZS AWF Kraków, I specialized in middle runs.

Currently, I define myself as an ambitious amateur and sports enthusiast. Occasionally, but with pleasure, I compete in long and mountain runs. On a daily basis, I am a youth coach in the endurance block recruitment group, the athletics section of KS AZS AWF Kraków and one of the trainers of the amateur team AZS AWF Kraków Masters.

For years, I have been conducting trainings aimed at a wide range of Krakow runners. So far, I have been responsible for the series of preparations for the Orlen Warsaw Marathon, I coordinate and run the Krakow edition of the Sklep Biegacza Running Team (SBRT) project, cooperate in open trainings for the Krakow Running Triad and other actions organized by the Sports Infrastructure Board in Krakow (ZIS).

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