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novice 10K race preparation

A 10-week evidence-based training plan for beginners to complete their first 10K using the run-walk method and proactive deloading.

Static — this skill doesn't adapt to your week.

Tags: running, 10k, endurance, injury-prevention, novice

Tools used

Procedure

Procedure

  1. Assess Baseline and Set Pace: Determine if the user can maintain a conversational pace (RPE 3–4/10). Use compute_pace if the user has a specific target, but emphasize that the training must remain at a "conversational" intensity where they can speak in full sentences.

  2. Initialize 10-Week Schedule: Use create_week to build the 10-week block. Implement the specific distance-based progression:

    • Weeks 1-3: Gradual accumulation (3 mi long run peak).
    • Week 4 (Deload): Reduce running distance and XT time by ~25%.
    • Weeks 5-7: Building volume (5.5 mi long run peak).
    • Week 8 (Deload): Reduce distance back to 3.5 mi long run.
    • Week 9: Peak volume (6 mi long run).
    • Week 10 (Taper & Race): Reduced mileage (2 mi easy runs) leading to the 10K Race.

  3. Configure Running Sessions: Use create_workout for Tue/Thu/Sun sessions.

    • Instruct the user to use the run-walk method: alternate 3–5 minutes of running with 1–2 minutes of walking.
    • Add a mandatory Warm-up note to every run: Dynamic stretching and joint mobilization for ankles, knees, and hips.

  4. Add Cross-Training (XT) & Strength:

    • Wed/Sat: Schedule low-impact aerobic activity (swimming, cycling).
    • Use add_exercise to incorporate 1–2 strength sessions per week targeting glutes, hip abductors, and calves (e.g., heavy squats, RDLs) for injury resilience.

  5. Apply Progression and Safety Rules:

    • The 10% Rule: Monitor weekly volume using get_week_stats. Ensure current week mileage does not exceed previous week by more than 10%.
    • The Floor and Ceiling Concept: Use remember to track if the user misses more than 3 days. If interrupted, do not resume at peak volume; restart at the "floor of safety" (the previous successfully completed week).

  6. Monitor for Overuse: Because injuries often manifest 3–6 weeks after a load increase, prompt the user during Week 3 and Week 7 to report any localized pain in the IT band or knees before entering the deload phase.

  7. Race Week Finalization: During Week 10, emphasize the "Taper" purpose—maximize freshness and muscle glycogen. Do not add any new intensities or strength exercises this week.