Free, 12 Week Iron Girl 10Km Running Program
Program Description
Program Description
Welcome to the 10km walk/run training program! Get ready for your first running race! This 12 week program provides daily trainer notes designed to improve your running abilities and keep you motivated.
Get this program's training videos now. [Click here]
This BEGINNER program is suited for recreational individuals. You do not have to come from a running background, in fact,this could be your very first time running. New runners completing this program should expect to be able to walk/run a comfortable 10km distance and fully complete their first 10km race.
By following the program progressions, you will reduce the chance of injury, enhance running capacity and set a benchmark for a finishing time.
This program’s monthly progression:
Weeks 1 to 4: program introduction and base building
Weeks 5 to 8: continue building run time and distance
Weeks 9 to 12: Final build and getting race ready
This program’s seven-day overview:
Monday: rest day/stretch
Tuesday: recovery walk/run
Wednesday: Strength training
Thursday: walk/run
Friday: yoga
Saturday: choice activity
Sunday: Base walk/run
Make sure not to miss any days and to stay committed to the training program. 12 weeks will go by fast and before you know it you’ll be standing on the start line! I wish you the best of luck and happy training!
Program Prerequisites
Past physical experience:
This is a beginner program, so you do not need to be an experienced runner. You should be able to comfortably walk for 30 minutes without stopping, and be injury-free.
If you have injuries, ensure you have appropriate medical support before beginning this program. If you have trouble walking comfortably for 30 minutes, I suggest starting with the beginner walk/run program then progress to this program.
Required Workout Videos
This program contains a series of workout videos that you can view online as a rental or own and download to use over and over. For the compete list of this program's videos, add this program to your calendar or check out the program's video value bundles.
Equipment
There is no equiptment required for this workout program.
Online Resources
Program Training Calendar
This program's FREE training calendar includes trainer's notes and workout tips.
To get this training calendar, login now or join MyPypeline.
Join now!Program Trainer
Troy Jacobson’s resume is a picture of success. As an athlete he competed at the highest level -- 15 Ironman events, 25 Half Ironman events and dozens of national races. As a coach, he has helped athletes succeed in a variety of events: Race Across America, The Hawaii Ironman World Championship, The Triathlon World Championships, The Olympics… He is widely considered to be one of the top coaches in North America, and a pioneer in the field of online coaching and fitness videos.
Before his career as a pro athlete and coach, Troy was an amateur athlete struggling to balance long working hours with a competitive training schedule. Developing his high intensity interval training program he discovered you can train less and still get the performance and results that you desire.
Spinervals, Runervals, Swimervals, STRendurance, Snow Angel Fitness… Coach Troy’s fitness videos will improve your performance, technique, strength and endurance and get you in the best shape of your life!
