Metric: Beginner 10k

Running
10k
Beginner
5 days/week (16 - 45 km)
Pace
Description
Overview
Sample Week

Description

This is for someone who has raced as far as a 5k, and now wants to give the next distance a shot. This is a 12 week program that will boost your weekly volume and get you ready for your longest race to date. This plan starts at 19 miles a week and peaks at 28 miles a week. The plan comes with a structured workout feature and day to day pace guidance based on your goal time. Also included is a PDF copy of the training plan and access to our private training community.

Structured workout in your watch
This training plan includes

Individualized training with structured workouts

Structured workouts guide you through workouts in real time and deliver a more efficient and effective training session.

Weekly Averages

Days of training
5
Distance
16 km - 45 km

Overview

Run
95 workouts
283 mi
Strength Training
22 workouts
Different sport devices

Supported Apps and Devices

Sync data from popular fitness devices and apps such as Garmin, Strava, TrainerRoad and many others.

Garmin logo
Strava logo
Trainer Road logo

Sample Week (6th week)

Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday

Metric: Beginner 10k

Running
10k
Beginner
5 days/week (16 - 45 km)
Pace
Metric: Beginner 10k
$34.95
  • Apply instantly to your Final Surge calendar. Reuse this plan as much as you want.
  • Sync Structured Workouts to supported devices
  • Daily workout email reminders
Plan Provided by
Luke Humphrey
Coach Image