– Before starting this plan, you should currently be running 30 – 40 minutes at least 3 times a week for the last 6 weeks with your longest run lasting 45 minutes. – Runners will be introduced to and complete a variety of intensity workouts such as strides, hill repeats, fartleks and fast finish long runs. – Geared to runners who can commit to running workouts at least 3 – 4 times a week for 10 weeks. 10K, 8K or 5 Mile Level 2 Plan: Finish Stronger (10 Weeks) – Ideal for runners who have finished at least 10K Race (or similar length) and would like to build stamina, speed and endurance to cross the finish line feeling stronger. – Ideal for those who can commit to 3 times a week of walking/running workouts.
– We will gradually build your endurance with more walking and less running in the beginning and transition to more running and less walking over the 10 weeks. – Your workouts will be a combination of walking and running to help build your endurance and strengthen your leg muscles. Here are my successful training plans: 10K, 8K or 5 Mile Level 1: Walk to Run Plan (10 Weeks) – Geared to walkers and runners who would like to complete their first race in 10 weeks. – A free digital subscription to the Koach Jen Online Journal, a biweekly publication on running, training, fitness, nutrition and more. – Recommendations on strength/core training and cross training activities. – Recommendations on post-workout/race recovery strategies. – Recommendations on fueling/hydration for workouts and races. – A Race Simulation workout to practice race-day preparations and fueling/hydration strategies.
– A weekly schedule showing your daily workouts for each day. What you get with each free downloadable Koach Jen Training Plan: – PDF Printable Training Plan. Reading Time: 4 minutes Koach Jen’s Free 10K, 8K and 5 Mile Training Plans for New and Experienced Runners Do you have a running goal of finishing your first 8K, 10K or 5 Mile Race? Maybe you have finished 5K races and would like to move up to a new distance? Do you need a training plan? I’ve created training plans to help prepare you in as little as 10 weeks.
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