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City of Oaks Marathon Training Plans Beginner 10k
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Training Plan: Beginner 10k (12 Weeks)

About This Training Plan

This is for someone who has raced as far as a 5k, and now wants to give the next distance a shot. This is a 12 week program that will boost your weekly volume and get you ready for your longest race to date. This plan starts at 19 miles a week and peaks at 28 miles a week.

This plan includes the Hansons Coaching Training Packet which outlines the philosophy of your training plan and details the various types of workouts you will be doing during your training. This packet contains a race equivalency chart to help you determine correct training paces for your workouts and also 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

It is recommended that you have raced at least a 5k before starting this plan and are comfortable running 5 days a week. In addition, you must be able to run about 20 miles a week before beginning this plan.

Sample Week Of Training

Run

  • Easy 4 Miles

Run - Fartlek

  • 1 Mile Warm Up
  • 5 sets of: 2 minutes Hard (95%), 1 minute Easy
  • 1 Mile Cool Down

Rest Day

  • Rest or Cross Train

Run - Half Marathon Pace

  • 1 Mile Warm Up
  • 3 Miles @ Half Marathon Pace
  • 1 Mile Cool Down

Rest Day

  • Rest or Cross-Train

Run

  • Easy 4 miles

Run

  • Easy 6 miles

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.