Description
What you get:
- A downloadable 12-week training plan in PDF format
- Weekly Summary option
- Race Plan option
Who this plan is for:
- Someone who is looking to do their first 10k or has taken some time off from running
Before starting:
- Have been cleared by a doctor if coming back from an injury
- Able to run/walk 3 days a week
- Have a goal race in mind 3 months out
All of these workouts are by distance or time. Take your rest days seriously.
Sample week:
| Week | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday | Total | Notes |
| Rest | 20 min. walk 5 min. run 2 min. repeat. c/d with 5 min walk | rest | 20 min. walk 5 min. run 2 min. repeat. c/d with 5 min walk | rest | 30 min run. 5 min walk w/u. then run 2 min, walk 2 min. | 30 min crosstrain |
