ChiRunning Injury-FREE Beginner 10K

Plan Length: 10 Weeks

A 10-week training program for your first 10K using the ChiRunning technique.

Includes:
• a 10-week Walk-Run program
• a 10-week Run-only program

Who Should Do This Plan

The 10K Walk-Run and the Run-only 10K Beginner Training Program is for you if any of the following apply:

• You want to run a 10K pain-free, injury-free and finish feeling fabulous
• You wish to enhance your walk-run program with technique-based training
• You want the option to walk-run a 10K or transitioning into a full running program at week 4 of your training
• You are a regular walker who would like to transition from walking into running
• You are just getting started on a fitness program
• You are recovering from an injury
• You are new to Chi Running and Chi Walking
• You are willing and able to train 4 days per week

*If you wish to improve speed and performance, use our 10K Intermediate Training Program

Plan Price: $24.95

BUY THIS PLAN

Sample Week Of Training

Other - Goal - The Passive Lower Leg

Goal: The Passive Lower Leg
Lesson: Lower Body
Book – p. 86, Chapter 4
DVD – Lesson 3
Drill: Knee-bending Exercise (Book – p. 92; DVD – Lesson 3)
Use your metronome and keep a steady cadence between 170-
180 spm.

Rest Day

Run - 35 min. Form Intervals

1 min. on/off Form Intervals: Practice Focus 1 for one min. on/one min. off for the first third of run; then, practice Focus 2 for one min. on/one min. off for second third of run. Practice both Focuses together for the last third, one min. on/one min. off.

Do the Knee-bending Exercise at the beginning of your workout, repeating the entire sequence three times. Then begin your run.

Focus 1: Limp lower legs: calves, shins, ankles, feet, toes
Focus 2: Let your legs swing to the rear

(total workout duration does not include warm up and cool down)

Planned: 35:00

Run - Optional Walk

Walk 30 minutes

Planned: 30:00

Run - 35 min. Form Intervals

1 min. on/off Form Intervals (same as Monday, different Focuses)

Focus 1: Lift at the Crown of your head and feel the light tension in your low abs
Focus 2: Heels up, knees down

(total workout duration does not include warm up and cool down

Planned: 35:00

Rest Day

Run - 45 minute LSD Run

10 min. Alternating Form Intervals: Remember to do pre-run Body Looseners and post-run stretches today.

Suggested Focuses:
-Limp lower legs
-Circular feet
-Let your hip swing back with your leg
-Lift at the Crown of your head and feel the light tension in your low abs
-Heels up, knees down
-Balance in the “window of lean”

(total workout duration does not include warm up and cool down)

Remember to do an End-of-Run and End-of-Week Review today.

Planned: 45:00

Cross Training - Fun Run or Cross-Training

Learn the post-run stretches today and do them after every
run throughout the program.

Planned: 30:00


How It Works

When you purchase a training plan, your plan will automatically get loaded into the Final Surge training calendar for you to use as many times as you want. Final Surge allows you to view and track your training, record distance and duration, upload data from Garmin and other fitness devices, and much more. Use the Final Surge mobile app to view your training plan on the go and record your workouts. Each night your workout for the upcoming day will be emailed to you so that it is sitting in your inbox the next morning.

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