More about 10 km Road Running - Beginner
📋 Plan Overview
Distance:10 km
Elevation Gain: 0–100 m
Terrain: Road & Asphalt
Category: (≈8–15 km)
Skill / Level: Beginner (Road focus)
Duration: 8-24 weeks
Workouts/week: 6–8
Weekly hours: 4:30–5:30
Includes: Running, Strength, Mobility, Stretch
👟 Who Is This Plan For?
Designed for beginner runners targeting short road or asphalt races (≈8–15 km).
Ideal if you train ~4–5 hours per week and want to get stronger and increase speed.
The focus is safe, progressive development—so you reach the start line healthy, strong, and ready to enjoy the race.
📦 What You’ll Get
A progressive plan by Arduua coaches. Running prescribed by time and heart-rate zones to match your current fitness. Strength, mobility, and stretch sessions with clear instructions and video guidance. A long-term structure that balances load and recovery for sustainable improvement and peak readiness.
❤️ Training Methodology
Intensity prescribed by time and heart rate, not distance. Sessions guided by duration and pulse for individualized pacing and optimal adaptation. The approach accounts for terrain, elevation, and fatigue—supporting consistent, safe development across all trail conditions.
📆 Plan Structure
Base (0-7w): Build robust aerobic foundation, strength, mobility, and durability. Reinforce muscles and joints for technical terrain and long climbing efforts.
Specific (8w): Increase threshold and VO₂max capacity. Develop climbing power, running economy, and technical trail efficiency through focused workouts.
Pre-Comp (8w): Race-intensity long runs, back-to-back weekends, and terrain-specific sessions. Fine-tune fueling, hydration, and race strategy.
Taper+Race (1w): Reduce load, sharpen freshness, and execute your race plan. Arrive fully prepared, confident, and ready to perform.
⚙️ Requirements
TrainingPeaks-compatible watch or GPS.
Chest-strap HR monitor (wrist HR not accurate enough).
🧭 How It Works
Purchase your plan here in the webshop. You will then receive an email from us with further instructions.
Next, install and sync your TrainingPeaks app, and connect it to the Arduua Coach Account by clicking this link:
Add our main coach account.
Once your TrainingPeaks account is connected to Arduua, please allow a couple of days for us to add your training plan to your account.
💬 Additional Services
Personal Coaching
Personal Coaching is not included in this plan.
If you are looking for more individualized support, we recommend signing up for one of our Coaching Services >>.
✅ Summary
This beginner 10K road running plan prepares you for road and asphalt races 10-15 km.
It provides a safe, structured path to build strength and speed—so you’re ready to perform and enjoy race day.
📣 More info: arduua.com • Contact us at: info@arduua.com
