{"product_id":"hormone-aware-10k-running-plan-l1","title":"Hormone-Aware 10K Running Plan L1","description":"\u003cp class=\"p1\"\u003eWho Is This 10K Level 1 Plan For?\u003c\/p\u003e\n\u003cp class=\"p1\"\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\/p\u003e\n\u003cp class=\"p1\"\u003e\u003cspan class=\"s1\"\u003e✅\u003c\/span\u003e You are a good fit for this plan if:\u003c\/p\u003e\n\u003cul\u003e\n\u003cli class=\"p1\"\u003eYou can commit to moving your body 3–5 times per week.\u003c\/li\u003e\n\u003cli class=\"p1\"\u003eYou want to improve your aerobic base with low-impact, time-based training.\u003c\/li\u003e\n\u003cli class=\"p1\"\u003eYou’re curious about heart rate training and want to train smarter, not harder.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp class=\"p1\"\u003e\u003cspan class=\"s1\"\u003e🕒\u003c\/span\u003e What to Expect:\u003c\/p\u003e\n\u003cul\u003e\n\u003cli class=\"p1\"\u003eStarts with ~220 minutes of total movement (excluding walks) in Week 1\u003c\/li\u003e\n\u003cli class=\"p1\"\u003eStarts with 140 minutes of running in Week 1\u003c\/li\u003e\n\u003cli class=\"p1\"\u003ePeaks around ~268 minutes of total movement (excluding walks) in Week 8\u003c\/li\u003e\n\u003cli class=\"p1\"\u003ePeaks around 168 minutes of running in Week 8\u003c\/li\u003e\n\u003cli class=\"p1\"\u003eEach run includes warm-up and cool-down walking to stabilize heart rate\u003c\/li\u003e\n\u003cli class=\"p1\"\u003eIncludes 2 deload weeks (Week 4 and Week 7) to support recovery\u003c\/li\u003e\n\u003cli class=\"p1\"\u003eLong runs progress from 50 minutes to 75 minutes (excluding walks)\u003c\/li\u003e\n\u003cli class=\"p1\"\u003eOptional cross-training days (bike, swim, rowing, etc.) to support consistency and prevent burnout\u003c\/li\u003e\n\u003cli class=\"p1\"\u003eFocus on building aerobic endurance, consistency, and confidence\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp class=\"p1\"\u003eWho Should Consider a Different Plan?\u003c\/p\u003e\n\u003cp class=\"p1\"\u003e\u003cspan class=\"s1\"\u003e❌\u003c\/span\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\/p\u003e\n\u003cp class=\"p1\"\u003e\u003cspan class=\"s1\"\u003e❌\u003c\/span\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\/p\u003e\n\u003cp class=\"p1\"\u003eThis plan is designed to meet you where you are and help you finish your 10K feeling strong, proud, and ready for more \u003cspan class=\"s1\"\u003e💪\u003c\/span\u003e\u003c\/p\u003e","brand":"Runner Karoline Olsen","offers":[{"title":"Default Title","offer_id":48859148189946,"sku":null,"price":79.0,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0649\/9434\/5210\/files\/Screenshot2026-05-07at4.40.33PM.png?v=1778186579","url":"https:\/\/stay-satisfied.com\/products\/hormone-aware-10k-running-plan-l1","provider":"Stay Satisfied","version":"1.0","type":"link"}