10K NaN/NaN/NaN NaN/NaN/NaN

R LEVEL 1 12 Weeks
3 Workouts/Week

Week 1

NaN/NaN/NaN Rest Rest day.

NaN/NaN/NaN W01D2-Intervals Run easy, Z2, 5 minutes. Walk, Z2, 5 minutes. Repeat 2
times.
Cool down, 5-10 minutes.
Stretch.

NaN/NaN/NaN W01D3-Cross Cross train, 30 minutes. Stretch.

Training

NaN/NaN/NaN W01D4-Intervals Run easy, Z2, 5 minutes. Walk, Z2, 5 minutes. Repeat 2
times.
Cool down, 5-10 minutes.
Stretch.

NaN/NaN/NaN Rest Rest day.

NaN/NaN/NaN W01D6-Bike Ride Bike ride, 45 minutes. Stretch.

NaN/NaN/NaN W01D7-Intervals Run easy, Z2, 5 minutes. Walk, Z2, 5 minutes. Repeat 3
times.
Cool down, 5-10 minutes.
Stretch.

Week 2

NaN/NaN/NaN W02D1-Cross Cross train, 30 minutes. Stretch. Optional: Yoga or Pilates.

Training

NaN/NaN/NaN W02D2-Intervals Run easy, Z2, 5 minutes. Walk, Z2, 3 minutes. Repeat 3
times.
Cool down, 5-10 minutes.
Stretch.