LEVEL 1 / BEGINNER
10K TRAINING PLAN
A 10 week plan for runners who have run a 5k and
looking to step up to the 10k distance for the first time.
Welcome to the community and
well done on taking that first
step to becoming a better, faster
and stronger runner! I'm here to
help you with your journey to
get you where you want to be.
By downloading this plan you
agree to the terms and
conditions which can be found
on the website footer at
www.benparkes.com
Please ensure you have read
these fully before starting this
plan.
It's pretty much impossible to be able to follow the plan exactly - life
gets in the way and other things crop up. However this will serve as a
guide that you can build in and around your life and it's ok to move a
few sessions around.
You can achieve way more than you think and this plan will give you
a great foundation to help you reach your potential.
There will be some tough moments over the next few weeks but
many more highs as you get fitter and stronger! I know you can do it
and looking forward to hearing all about how you get on!
COPYRIGHT © PARKES RUNNING 2022 Purchased from Ben Parkes Running. Issued exclusively to Michelle Ryan. Order #71917
THANK YOU!
If you would like to support what we do, then please
consider these options to keep the content coming. Your
support means SO much and we couldn't do it without you!
Get 10% off the best running gear including hats, wraps,
singlets, tees and hoodies using code PLAN at checkout!
www.benparkes.com
Subscribe to the YouTube channel for loads more
training tips and advice!
www.youtube.com/benparkes
Support us financially by becoming a Patron from £2
per month.
www.patreon.com/benparkes
The Amazon store has hand-picked items that we use
and love to help you with your training and recovery!
www.amazon.co.uk/shop/influencer-7c13cb8b
Wishing you all the very best in life, training and racing.
Keep on getting it done!
Ben
COPYRIGHT © PARKES RUNNING 2022 Purchased from Ben Parkes Running. Issued exclusively to Michelle Ryan. Order #71917
GLOSSARY
If there's anything in the plan that you're not sure about,
then you can look it up here!
Easy Runs - Easy runs help build your aerobic base which will allow you to
run long distances. You should be able to easily hold a conversation on your
easy runs. If it feels hard in any way, then slow down.
Load - Shows an indication of the intensity of the session and how much
"stress" the body will be put under. If you need to move sessions around
then try to avoid back to back high intensity days.
Long Runs - The long runs are crucial for building endurance and prepare
you mentally and physically to go the distance. Use these to practice your
race day routine - run in the kit you plan to use on the day, practice your
fuelling and ideally start your run at the same time as your goal race!
Phase - The plan is split into different phases to help the body deal with the
increase in activity. The prep phase lays down the base and prepares you for
what is to come, then we have a recovery week where your body can make
the adaptations and reset before going into the final build where the
volume increases and intensity increases. Finally ending with a taper week
to let your body recover before going into race week feeling fresh and raring
to go!
Rest days - Rest days are just as important as training days! Avoid any
running or cross training on these days. Focus on getting good quality sleep
and letting your body recover so it can rebuild and make adaptations.
Speed sessions - These runs will involve running at some faster paces which
is the best way to improve your speed. They're also lots of fun!
Strength training - Setting aside a session for strength training each week
will help to improve your running economy and efficiency. It is also a great
way to correct any muscle imbalances in the body and can help to reduce
the risk of common running injuries by strengthening any weak areas.
Some great exercises are planks, bridges, squats, step ups, lunges, deadlifts,
clams and calf raises!
Strides - These are 20 second bursts of fast running, around 95% effort with
a 45-60 second rest between each. You'll usually see these on an easy run
day so add them in during the second half of the run. They are great for
improving stride length and help build better form and efficiency so don't
skip them!
COPYRIGHT © PARKES RUNNING 2022 Purchased from Ben Parkes Running. Issued exclusively to Michelle Ryan. Order #71917
PACE CHART
The charts below will give you a rough guide on how to pace
each run based on your goal finish time. Each run on the
plan will refer to this chart so you can be confident that you
are training at the appropriate intensity.
Easy Pace - You should feel like you could easily hold a conversation
with someone at this pace.
10k Pace - This is your goal race pace and it's important to practice
this a lot in training so you can get comfortable with how it feels. It
should feel a little bit harder than your easy pace.
5k Pace - This is the pace you feel you could currently run 5k at. Most
of your speed sessions will be done at this pace.
Strides - These are 20 second bursts of fast running, around 95%
effort with a 45-60 second rest between each.
COPYRIGHT © PARKES RUNNING 2022 Purchased from Ben Parkes Running. Issued exclusively to Michelle Ryan. Order #71917
THE PLAN MILES
Weeks 1-5
COPYRIGHT © PARKES RUNNING 2022 Purchased from Ben Parkes Running. Issued exclusively to Michelle Ryan. Order #71917
THE PLAN MILES
Weeks 6-10
COPYRIGHT © PARKES RUNNING 2022 Purchased from Ben Parkes Running. Issued exclusively to Michelle Ryan. Order #71917
THE PLAN Weeks 1-5
KM
COPYRIGHT © PARKES RUNNING 2022 Purchased from Ben Parkes Running. Issued exclusively to Michelle Ryan. Order #71917
THE PLAN Weeks 6-10
KM
COPYRIGHT © PARKES RUNNING 2022 Purchased from Ben Parkes Running. Issued exclusively to Michelle Ryan. Order #71917
