{"product_id":"10k-training-plan-level-1-strength-program","title":"10K TRAINING PLAN LEVEL 1 + STRENGTH PROGRAM","description":"\u003cp class=\"cvGsUA direction-ltr align-start para-style-body\"\u003eThis product includes the running plan and the strength program.\u003c\/p\u003e\n\u003ch3 class=\"cvGsUA direction-ltr align-start para-style-body\"\u003e\u003c\/h3\u003e\n\u003ch3 class=\"cvGsUA direction-ltr align-start para-style-body\"\u003eRUNNING PLAN\u003c\/h3\u003e\n\u003cp class=\"cvGsUA direction-ltr align-start para-style-body\"\u003e\u003cstrong\u003e\u003cspan class=\"OYPEnA font-feature-liga-off font-feature-clig-off font-feature-calt-off text-decoration-none text-strikethrough-none\"\u003eWho Is This 10K Level 1 Plan For?\u003c\/span\u003e\u003c\/strong\u003e\u003cspan class=\"OYPEnA font-feature-liga-off font-feature-clig-off font-feature-calt-off text-decoration-none text-strikethrough-none white-space-prewrap\"\u003e \u003c\/span\u003e\u003c\/p\u003e\n\u003cp class=\"cvGsUA direction-ltr align-start para-style-body\"\u003e\u003cspan class=\"OYPEnA font-feature-liga-off font-feature-clig-off font-feature-calt-off text-decoration-none text-strikethrough-none\"\u003eThis 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.\u003c\/span\u003e\u003c\/p\u003e\n\u003cp class=\"cvGsUA direction-ltr align-start para-style-body\"\u003e \u003c\/p\u003e\n\u003cp class=\"cvGsUA direction-ltr align-start para-style-body\"\u003e\u003cstrong\u003e\u003cspan class=\"OYPEnA font-feature-liga-off font-feature-clig-off font-feature-calt-off text-decoration-none text-strikethrough-none\"\u003e✅ You are a good fit for this plan if:\u003c\/span\u003e\u003c\/strong\u003e\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003e\u003cspan class=\"OYPEnA font-feature-liga-off font-feature-clig-off font-feature-calt-off text-decoration-none text-strikethrough-none\"\u003eYou can commit to moving your body 3–5 times per week.\u003c\/span\u003e\u003c\/li\u003e\n\u003cli\u003e\u003cspan class=\"OYPEnA font-feature-liga-off font-feature-clig-off font-feature-calt-off text-decoration-none text-strikethrough-none\"\u003eYou want to improve your aerobic base with low-impact, time-based training.\u003c\/span\u003e\u003c\/li\u003e\n\u003cli\u003e\u003cspan class=\"OYPEnA font-feature-liga-off font-feature-clig-off font-feature-calt-off text-decoration-none text-strikethrough-none\"\u003eYou’re curious about heart rate training and want to train smarter, not harder.\u003c\/span\u003e\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp class=\"cvGsUA direction-ltr align-start para-style-body\"\u003e \u003c\/p\u003e\n\u003cp class=\"cvGsUA direction-ltr align-start para-style-body\"\u003e\u003cstrong\u003e\u003cspan class=\"OYPEnA font-feature-liga-off font-feature-clig-off font-feature-calt-off text-decoration-none text-strikethrough-none\"\u003e🕒 What to Expect:\u003c\/span\u003e\u003c\/strong\u003e\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003e\u003cspan class=\"OYPEnA font-feature-liga-off font-feature-clig-off font-feature-calt-off text-decoration-none text-strikethrough-none\"\u003eStarts with ~220 minutes of total movement (excluding walks) in Week 1\u003c\/span\u003e\u003c\/li\u003e\n\u003cli\u003e\u003cspan class=\"OYPEnA font-feature-liga-off font-feature-clig-off font-feature-calt-off text-decoration-none text-strikethrough-none\"\u003eStarts with 140 minutes of running in Week 1\u003c\/span\u003e\u003c\/li\u003e\n\u003cli\u003e\u003cspan class=\"OYPEnA font-feature-liga-off font-feature-clig-off font-feature-calt-off text-decoration-none text-strikethrough-none\"\u003ePeaks around ~268 minutes of total movement (excluding walks) in Week 8\u003c\/span\u003e\u003c\/li\u003e\n\u003cli\u003e\u003cspan class=\"OYPEnA font-feature-liga-off font-feature-clig-off font-feature-calt-off text-decoration-none text-strikethrough-none\"\u003ePeaks around 168 minutes of running in Week 8\u003c\/span\u003e\u003c\/li\u003e\n\u003cli\u003e\u003cspan class=\"OYPEnA font-feature-liga-off font-feature-clig-off font-feature-calt-off text-decoration-none text-strikethrough-none\"\u003eEach run includes warm-up and cool-down walking to stabilize heart rate\u003c\/span\u003e\u003c\/li\u003e\n\u003cli\u003e\u003cspan class=\"OYPEnA font-feature-liga-off font-feature-clig-off font-feature-calt-off text-decoration-none text-strikethrough-none\"\u003eIncludes 2 deload weeks (Week 4 and Week 7) to support recovery\u003c\/span\u003e\u003c\/li\u003e\n\u003cli\u003e\u003cspan class=\"OYPEnA font-feature-liga-off font-feature-clig-off font-feature-calt-off text-decoration-none text-strikethrough-none\"\u003eLong runs progress from 50 minutes to 75 minutes (excluding walks)\u003c\/span\u003e\u003c\/li\u003e\n\u003cli\u003e\u003cspan class=\"OYPEnA font-feature-liga-off font-feature-clig-off font-feature-calt-off text-decoration-none text-strikethrough-none\"\u003eOptional cross-training days (bike, swim, rowing, etc.) to support consistency and prevent burnout\u003c\/span\u003e\u003c\/li\u003e\n\u003cli\u003e\u003cspan class=\"OYPEnA font-feature-liga-off font-feature-clig-off font-feature-calt-off text-decoration-none text-strikethrough-none\"\u003eFocus on building aerobic endurance, consistency, and confidence\u003c\/span\u003e\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp class=\"cvGsUA direction-ltr align-start para-style-body\"\u003e \u003c\/p\u003e\n\u003cp class=\"cvGsUA direction-ltr align-start para-style-body\"\u003e\u003cstrong\u003e\u003cspan class=\"OYPEnA font-feature-liga-off font-feature-clig-off font-feature-calt-off text-decoration-none text-strikethrough-none\"\u003eWho Should Consider a Different Plan?\u003c\/span\u003e\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp class=\"cvGsUA direction-ltr align-start para-style-body\"\u003e\u003cspan class=\"OYPEnA font-feature-liga-off font-feature-clig-off font-feature-calt-off text-decoration-none text-strikethrough-none\"\u003e❌ If you’ve already been running 4–5 days per week and want to push performance, check out Level 2 or Level 3.\u003c\/span\u003e\u003c\/p\u003e\n\u003cp class=\"cvGsUA direction-ltr align-start para-style-body\"\u003e\u003cspan class=\"OYPEnA white-space-prewrap font-feature-liga-off font-feature-clig-off font-feature-calt-off text-decoration-none text-strikethrough-none\"\u003e \u003c\/span\u003e\u003cspan class=\"OYPEnA font-feature-liga-off font-feature-clig-off font-feature-calt-off text-decoration-none text-strikethrough-none\"\u003e❌ 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)\u003c\/span\u003e\u003c\/p\u003e\n\u003cp class=\"cvGsUA direction-ltr align-start para-style-body\"\u003e \u003c\/p\u003e\n\u003cp class=\"cvGsUA direction-ltr align-start para-style-body\"\u003e\u003cspan class=\"OYPEnA font-feature-liga-off font-feature-clig-off font-feature-calt-off text-decoration-none text-strikethrough-none\"\u003eThis plan is designed to meet you where you are and help you finish your 10K feeling strong, proud, and ready for more 💪\u003c\/span\u003e\u003c\/p\u003e\n\u003cp class=\"cvGsUA direction-ltr align-start para-style-body\"\u003e \u003c\/p\u003e\n\u003cp class=\"cvGsUA direction-ltr align-start para-style-body\"\u003e\u003cstrong\u003e\u003cspan class=\"OYPEnA font-feature-liga-off font-feature-clig-off font-feature-calt-off text-decoration-none text-strikethrough-none\"\u003e💡 Our Recommendation:\u003c\/span\u003e\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp class=\"cvGsUA direction-ltr align-start para-style-body\"\u003e\u003cspan class=\"OYPEnA font-feature-liga-off font-feature-clig-off font-feature-calt-off text-decoration-none text-strikethrough-none\"\u003eDownload our\u003cspan\u003e \u003c\/span\u003e\u003ca href=\"https:\/\/stay-satisfied.com\/products\/template-running-training-plan\"\u003efree excel training plan template\u003c\/a\u003e\u003cspan\u003e \u003c\/span\u003eto keep track of your trainings and data.\u003c\/span\u003e\u003c\/p\u003e\n\u003cp class=\"cvGsUA direction-ltr align-start para-style-body\"\u003e \u003c\/p\u003e\n\u003ch3 class=\"cvGsUA direction-ltr align-start para-style-body\"\u003e\u003cstrong\u003e\u003cspan class=\"OYPEnA font-feature-liga-off font-feature-clig-off font-feature-calt-off text-decoration-none text-strikethrough-none\"\u003eSTRENGTH PROGRAM\u003c\/span\u003e\u003c\/strong\u003e\u003c\/h3\u003e\n\u003cp\u003eStrength that holds when fatigue sets in.\u003c\/p\u003e\n\u003ch4\u003e\u003cstrong\u003eFocus\u003c\/strong\u003e\u003c\/h4\u003e\n\u003cp\u003eBalancing speed and endurance\u003c\/p\u003e\n\u003ch4\u003e\u003cstrong\u003eWhat this program targets\u003c\/strong\u003e\u003c\/h4\u003e\n\u003cp\u003eMuscular endurance at race intensity\u003cbr\u003eHip and trunk stability to maintain form\u003cbr\u003eForce absorption and repeatability\u003cbr\u003eStrength that carries into the final miles\u003c\/p\u003e\n\u003ch4\u003e\u003cstrong\u003eHow it fits with your running\u003c\/strong\u003e\u003c\/h4\u003e\n\u003cp\u003eBuilt to support threshold focused, heart rate based 10K training so pace stays controlled when fatigue builds.\u003c\/p\u003e","brand":"Runner Karoline Olsen","offers":[{"title":"Default Title","offer_id":48444112765178,"sku":null,"price":109.0,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0649\/9434\/5210\/files\/10k_Level_1.png?v=1773129440","url":"https:\/\/stay-satisfied.com\/products\/10k-training-plan-level-1-strength-program","provider":"Stay Satisfied","version":"1.0","type":"link"}