1 1

LA COACH DIANA

Beginner 10K Plan

Beginner 10K Plan

€34,90 EUR
€34,90 EUR
Sale Sold out
Taxes included. Shipping calculated at checkout.
Language Version
Delivery

Do you want to prepare for your first 10K with more confidence, structure, and consistency? This ebook was created to help you progress step by step towards your first longer distance, with a progressive 16-week plan designed for runners who want to train with more clarity and purpose.

The beginner 10K plan combines intervals, endurance sessions, strength training, mobility work, and recovery to help you build endurance, cardiovascular fitness, and pacing control throughout the process. The weekly structure was designed to create consistency and help you arrive at race day better prepared both physically and mentally.

This ebook is ideal for runners who already run regularly and want to take the next step in a more organised way. Throughout the plan, you will work through different types of running, including easy runs, progressive runs, long runs, continuous runs, and race pace work, always with clear guidance so you can better understand the purpose of each session.

In addition to the training plan, you will also find strength and mobility exercises, explanations of RPE, heart rate zones, warm-up, cool-down, and recovery, so you can train with greater awareness and reduce the risk of injury.

If you are looking for a beginner 10K plan, a 10K running ebook, or a training plan for your first 10K, this resource was designed to guide you with structure, progression, and confidence all the way to the finish line.

View full details

WHAT’S INCLUDED IN THIS EBOOK

A complete and structured plan to help you prepare for your first 10K with method, confidence, and no confusion.

16-WEEK PLAN

A structured week-by-week progression designed to build endurance and prepare your body gradually for race day.

INTERVALS AND VOLUME SESSIONS

A variety of workouts combining speed intervals and volume-based runs to develop aerobic fitness and improve pace control.

COMPLEMENTARY TRAINING

Additional sessions to strengthen your body, help prevent injuries, and improve your running efficiency throughout the plan.

GUIDE TO RUN TYPES

A clear guide to the different types of workouts included in the plan, so you know exactly what to do in every session.

RPE AND HEART RATE ZONES

Simple guidance to help you adjust training intensity, whether you use perceived effort or a heart rate monitor.

A METHOD ADAPTED TO YOUR ROUTINE

A plan designed to fit into real life, with enough flexibility to adjust when needed without losing consistency or effectiveness.

EVERYTHING YOU NEED TO ARRIVE AT THE START LINE FEELING PREPARED.

DO YOU ALSO WANT THIS PLAN ON TRAININGPEAKS?

With the TrainingPeaks upgrade, you will receive your plan in PDF format and also in your TrainingPeaks account. This makes it easier, more organized, and more practical to follow each workout in your day-to-day routine.
  • Your plan organized in your calendar, week by week
  • Easy access on your phone and computer
  • Workouts are easier to follow on your watch, when compatible with your device
  • Less need to memorize workout blocks, paces, or repetitions
  • Helps you stay more consistent with your training routine
  • Ideal for anyone who wants to prepare for a 10K with more structure and follow the plan with greater clarity

HOW IT WORKS

After purchase, you will receive the plan in PDF format by email, along with instructions to create or connect your TrainingPeaks account.

After that, I will get in touch with you so we can define the day you want to start the plan.

From there, you will be able to view your workouts in the calendar and, when compatible with your device, follow them more easily on your watch.

You do not need a Premium plan. A free TrainingPeaks account is enough to use this service, and the watch experience will depend on your device’s compatibility with the platform.

Choose the version with the upgrade and train with more clarity.

FREQUENTLY ASKED QUESTIONS

  • Yes. This plan was created for runners who already run with some regularity and want to prepare for their first 10K with structure, consistency, and confidence all the way to race day.
  • No. This plan is for people who already run with some regularity. If you are starting from zero, I recommend first building a base of continuous running before following a structured plan.
  • The plan lasts 16 full weeks, from the start of the preparation through to race week. That gives you enough time to progress safely and arrive at race day feeling prepared.
  • The plan includes 4 to 5 sessions per week, with running, strength, and mobility work. It is designed for people who want to train consistently without overloading themselves.
  • Yes. The plan includes strength and mobility sessions integrated throughout the 16 weeks to help you run more efficiently and reduce the risk of injury.
  • Yes. The plan explains each type of workout, including intervals, steady running, and active recovery, in a simple way so you know exactly what to do in every session.
  • You will receive the ebook as a PDF by email straight after purchase. You can download it immediately and start using it on the same day.
  • Yes. The PDF is optimized for reading on any device. You can open it on your phone, tablet, or computer, whichever is most convenient for you.
  • That is not a problem. The plan is flexible. If you miss a week, you can simply pick it back up without pressure. What matters most is staying consistent over time, not being absolutely perfect.
  • Yes. Week 16 is race week. The plan is designed to help you arrive at race day feeling confident, rested, and ready to run your first 10K.