From Couch to 10K Run
Here's a 15-week beginner 10K running program broken down by day, complete with training intensity and heart rate (HR) zones. The program is designed to gradually increase your running endurance while ensuring you stay within safe and effective HR zones for cardiovascular improvements.Improve your performance in endurance sports through this program, which utilizes many of the same components as the performance programs created for top athletes. With an initial focus on movement efficiency, this program will improve your economy of movement for your sport, helping you decrease performance times. Once that movement efficiency is built as a foundation, improve your overall strength and power to help you climb hills with greater ease, move faster, and ultimately get to the finish line in less time.
HR Zones Explanation:
Zone 1 (Warm-up): 50-60% of max HR (easy effort, can hold a conversation).
Zone 2 (Easy): 60-70% of max HR (comfortable pace).
Zone 3 (Moderate): 70-80% of max HR (steady, slightly challenging).
Zone 4 (Hard): 80-90% of max HR (difficult, unable to speak easily).
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ABOUT US
As an experienced personal trainer, strength and conditioning coach and former elite athlete, I’m committed to helping you reach your fitness goals—whether you’re gearing up for your first long distance running, marathon, triathlon, CrossFit, Hyrox, or simply aiming to improve your overall health and longevity. My advanced academic foundation with an MSc in Human Movement Science and a BSc in Sport Science with a deep understanding of how to coach and train, prepare, and peak for any event, I ensure you perform at your best when it counts.
I design bespoke fitness, nutrition, and rehabilitation plans tailored specifically to your goals, whether your focus is on fat loss, peak performance, or injury prevention.
My expertise covers the full spectrum of physical transformation, allowing me to craft the perfect strategy to help you succeed.
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