10k Training
Schedules for your first 10k and beyond
We can do this!
Here's the Plan:
Two sets of schedules. The first set gets you across the finish line of your first 10k. The next set builds for a stronger, faster, second one.
Train wisely
As you get into more advanced training, you need to train according to time proven running training principles, I'll make sure you do that, and I'll be in the private Facebook, every day, to answer your questions.
Curriculum
Introduction
- Who is This for and What Will It Accomplish FREE PREVIEW
- Guide to Using This Program FREE PREVIEW
- Coach vs Drill Sergeant FREE PREVIEW
Knowledge Base
06:26
- Warming Up
- Dynamic Stretching
- Running Form
- Running form Checklist
- Cadence: The Magic Bullet to Run Faster, More Comfortably and With Fewer Injuries
- Speed and Pace
- No Pain No Gain - NOT
Nutrition
- Fueling and Nutrition for a 10k
- Resources
First 10k Schedules
- Week 1: First 10k
- Week 2: First 10k
- Week 3: First 10k
- Week 4: First 10k
- Week 5: First 10k
- Week 6: First 10k
- Week 7: First 10k
- Week 8: First 10k
- Week 9: First 10k
- Week 10: First 10k
Building a Better 10k
- Week 1: A Better 10k
- Week 2: A Better 10k
- Week 3: A Better 10k
- Week 4: A Better 10k
- Week 5: A Better 10k
- Week 6: A Better 10k
- Week 7: A Better 10k
- Week 8: A Better 10k
- Week 9: A Better 10k
- Week 10: A Better 10k
- Week 11: A Better 10k
- Week 12: A Better 10k (no walking)
Your Coach
Debbie Voiles
CoachBy the time I became a certified coach, I had been running 30 years; yet, I was blown away by how much I learned and its immediate impact on my running.
That’s when I set out to spread the word about the proven, most successful ways to train.
You can have what I have. I’m 64. I don’t take any medications, my blood pressure is ideal, blood work is excellent, and knees are fine, even though I've been running 41 years.
I'm happy to share what I've learned. Most critical for new runners is training at an appropriately low intensity and listening to their bodies.
I give my clients permission to walk - a lot - for a while, to give their bodies time to adjust.
I created a Facebook group for online coaching members to have a place to ask me questions and to interact with others in the this program, making the online experience a bit closer to that of my 'in person' coaching clients.
Topics
Running Form
Strength
Leg Turnover
Cross Training
Training Principles
Breathing
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