10K TRAINING PLAN LEVEL 1 + STRENGTH PROGRAM

This product includes the running plan and the strength program.

RUNNING PLAN

Who Is This 10K Level 1 Plan For?

This is the Level 1 – 10K Training Plan, designed for runners who want to train 3 days per week using a mix of low heart rate runs, threshold work, steady state runs, and heart rate–based pacing. It’s ideal if you’re building or rebuilding your aerobic base and want to run smart, stay consistent, and feel strong—without overtraining.

✅ You are a good fit for this plan if:

• You can commit to moving your body 3–5 times per week.
• You want to improve your aerobic base with low-impact, time-based training.
• You’re curious about heart rate training and want to train smarter, not harder.

🕒 What to Expect:

• Starts with ~220 minutes of total movement (excluding walks) in Week 1
• Starts with 140 minutes of running in Week 1
• Peaks around ~268 minutes of total movement (excluding walks) in Week 8
• Peaks around 168 minutes of running in Week 8
• Each run includes warm-up and cool-down walking to stabilize heart rate
• Includes 2 deload weeks (Week 4 and Week 7) to support recovery
• Long runs progress from 50 minutes to 75 minutes (excluding walks)
• Optional cross-training days (bike, swim, rowing, etc.) to support consistency and prevent burnout
• Focus on building aerobic endurance, consistency, and confidence

Who Should Consider a Different Plan?

❌ If you’ve already been running 4–5 days per week and want to push performance, check out Level 2 or Level 3.

❌ If you're aiming for a sub-45 minute 10K, you’ll likely benefit from a higher-volume, higher-intensity plan (level 2 or 3 or even the advanced half marathon plan)

This plan is designed to meet you where you are and help you finish your 10K feeling strong, proud, and ready for more 💪

💡 Our Recommendation:

Download our free excel training plan template to keep track of your trainings and data.

STRENGTH PROGRAM

Strength that holds when fatigue sets in.

Focus

Balancing speed and endurance

What this program targets

Muscular endurance at race intensity
Hip and trunk stability to maintain form
Force absorption and repeatability
Strength that carries into the final miles

How it fits with your running

Built to support threshold focused, heart rate based 10K training so pace stays controlled when fatigue builds.