{"id":4946,"date":"2025-07-27T05:13:55","date_gmt":"2025-07-27T05:13:55","guid":{"rendered":"https:\/\/andreasphysioblog.com\/?post_type=product&p=4946"},"modified":"2025-07-27T05:32:03","modified_gmt":"2025-07-27T05:32:03","slug":"12-week-10km-training-program","status":"publish","type":"product","link":"https:\/\/andreasphysioblog.com\/?product=12-week-10km-training-program","title":{"rendered":"12-Week 10km Training Program"},"content":{"rendered":"
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This program is designed to prepare you for completing a 10km race as your first event. Before you begin, you should be able to run continuously for 5km and maintain a schedule of running three times a week.<\/p>\n

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Training phases<\/strong><\/p>\n<\/div>\n<\/div>\n

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  • Weeks 1-4: Base Building: Focus on base-building by gradually increasing the distance of your long run.<\/li>\n
  • Weeks 5-8: Intensification: Enter the support phase, where the program ramps up with pace-change runs, interval training, and hill workouts.<\/li>\n
  • Weeks 9-12: Race Specific & Taper: Concentrate on race-specific training, incorporating longer pace-change and interval workouts.<\/li>\n<\/ul>\n

    Key words<\/strong><\/p>\n

    \n
      \n
    • Easy Run: Conversational pace.<\/li>\n
    • Pace Change: Alternating between your easy pace and a faster, comfortably hard pace.<\/li>\n
    • Intervals: Short, fast bursts with recovery periods.<\/li>\n
    • Long Run: Run at an easy, conversational pace, focusing on distance.<\/li>\n
    • Rest: Complete rest or very light training such as walking, yoga, easy cardio.<\/li>\n<\/ul>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

      This program is designed to prepare you for completing a 10km race as your first event. Before you begin, you should be able to run continuously for 5km and maintain a schedule of running three times a week.<\/p>\n

      \n
      \n

      Training phases<\/strong><\/p>\n<\/div>\n<\/div>\n

      \n
        \n
      • Weeks 1-4: Base Building: Focus on base-building by gradually increasing the distance of your long run.<\/li>\n
      • Weeks 5-8: Intensification: Enter the support phase, where the program ramps up with pace-change runs, interval training, and hill workouts.<\/li>\n
      • Weeks 9-12: Race Specific & Taper: Concentrate on race-specific training, incorporating longer pace-change and interval workouts.<\/li>\n<\/ul>\n

        Key words<\/strong><\/p>\n

        \n
          \n
        • Easy Run: Conversational pace.<\/li>\n
        • Pace Change: Alternating between your easy pace and a faster, comfortably hard pace.<\/li>\n
        • Intervals: Short, fast bursts with recovery periods.<\/li>\n
        • Long Run: Run at an easy, conversational pace, focusing on distance.<\/li>\n
        • Rest: Complete rest or very light training such as walking, yoga, easy cardio.<\/li>\n<\/ul>\n<\/div>\n<\/div>\n","protected":false},"featured_media":4955,"comment_status":"open","ping_status":"closed","template":"","meta":{"_coblocks_attr":"","_coblocks_dimensions":"","_coblocks_responsive_height":"","_coblocks_accordion_ie_support":"","om_disable_all_campaigns":false,"_monsterinsights_skip_tracking":false,"postBodyCss":"","postBodyMargin":[],"postBodyPadding":[],"postBodyBackground":{"backgroundType":"classic","gradient":""}},"product_brand":[],"product_cat":[399],"product_tag":[400,398],"class_list":["post-4946","product","type-product","status-publish","has-post-thumbnail","product_cat-ebook","product_tag-coffeeguide","product_tag-ebook","post","first","instock","downloadable","virtual","purchasable","product-type-simple"],"aioseo_notices":[],"aioseo_head":"\n\t\t\n\t\n\t\n\t\n\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t