BSX Athletics: Beginner 10K - 1.5 to 3 Hours per Week

This 10K training plan is a good fit for beginners and other runners who need or prefer a low-volume program. The plan is 12 weeks long and features four runs per week. It also includes three lactate threshold tests, in Weeks 3, 6 and 9. These tests are opportunities to use BSX Insight to measure your progress and adjust your training zones. Be sure to complete a lactate threshold test before you start the plan in order to establish your initial zones. You should also be able to run comfortably for at least 20 minutes before you start. Like all BSX Insight/Matt Fitzgerald Training Plans, the Beginner 10K Plan is based on the 80/20 Rule, which stipulates that 80 percent of total training time is spent at low intensity and the remaining 20 percent at moderate and high intensities. This approach is scientifically proven to produce better results for runners of all levels. See for yourself!

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