Training Plan: Just Finish 10k (14 Weeks)

About This Training Plan

This program is designed for the individual who is interested in completing a 10k without stopping, but isn't particularly concerned with how fast they run. This program starts at 4.5 miles/week and reaches 18 miles/week. This program is perfect for transitioning from a run/walk program to more structured training.

This plan includes the Hansons Coaching Training Packet which includes a dynamic warm up and form drill routine that can be incorporated into your training. In addition to the digital copy of the plan in your training log, a PDF version of the plan is also included.

Who Should Do This Plan

No previous racing experience is required before starting this plan. However, you should be comfortable doing a combination of walking and running before starting this plan as well as being able to run at least one to two miles.

Sample Week Of Training

How It Works

When you purchase a City of Oaks Marathon training plan, your plan will automatically get loaded into the Final Surge training calendar. Final Surge allows you to view and track your training, record distance and duration, upload data from Garmin and other fitness devices, and much more. Use the Final Surge mobile app to view your training plan on the go and record your workouts. Each night your workout for the upcoming day will be emailed to you so that it is sitting in your inbox the next morning.

Plan Designed By Coach Luke Humphrey

Luke Humphrey is a professional runner as a member of the Hanson’s-Brooks Distance Project (marathon PR of 2:14) and is also owner of Hansons Coaching Services. Since 2006, Hansons Coaching Services has helped thousands of runners reach their goals. In 2012, Luke published the book Hanson’s Marathon Method, outlining the famous training methods of Kevin and Keith Hanson.

Luke has a B.A.A. and M.S. in Exercise Science as well as being a Certified Clinical Exercise Specialist.

As a professional runner with the Hanson’s Brooks Distance Project, Luke is a 2-time Olympic Trials marathon qualifier (2008 & 2012). In addition, Luke has finished 12th overall at the Chicago Marathon and 11th overall at both the New York City and Boston marathons, including a 5th overall placing at the Rock n’ Roll San Diego Marathon.