Whether you’re looking to run your first 10k, or you're at a beginner level and want to improve your running, this training plan will work great for you.
The strength training is all runner-specific and helps you improve the power in your stride and prevent injury, the mobility helps you open up your range of motion and improve your overall movement capacity.
Each week:
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3 runs (first 8 weeks) 4 runs (weeks 8 - 12)
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1-2 runner-specific strength training workouts (weights and bodyweight)
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Runner-specific warm-ups to prevent injury and improve efficiency
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Mobility and stretch workouts - improve flexibility, range of motion and prevent injury.
- Runners guide PDF Things to Know About Running
Equipment needed: Running shoes, resistance bands, kettlebell or dumbbell, mat.
Level: Beginner
Additional details: This 12-week plan uses a combination of endurance running, strength training, stability and glute exercises, and mobility training to help you gradually progress toward building up to running 6 miles injury-free and strong.
The app: Once you download my app, your runs and workouts will be scheduled directly into your in-app calendar, which will tell you what days you need to run, how many minutes you need to run for and what your rest periods need to be.
Your in-app calendar will remind you the days you have a run or a strength workout to complete. You will also have in-app messages from me each day you have a run and after you've completed your run to congratulate you. This really helps to keep you accountable and enjoying the process.
This running plan is for you if have a fairly active lifestyle and, or if you have run in the past, and would like to get back into running by training for a 10k. It is not about speed for now, but rather aiming to keep you consistent with running!
Feel free to repeat a week or take extra rest days if the training feels like it's moving too quickly for you.
Whether you'd like to do your runs on a treadmill or outdoors is up to you.
The cost of this is just £90, which works out as £7.50 a week, £30 a month. The price of a Costa coffee and cake everyday, but a lot more rewarding when you've completed something you've always wanted to do.