PHASE 01

Preparation

Build a consistent running routine, develop aerobic fitness, improve basic running mechanics, and prepare the body for higher training loads in the following phases.

DURATION 4

FOCUS —

STATUS PLANNED

PHASE TYPE Foundation

INTENSITY low

VOLUME low

WEEKS 1

SESSIONS 1

TRAINING PROGRESSION

PHASE WEEKS

1 WEEKS

WEEK 01

Building the Routine

Establish a consistent training rhythm and introduce the key components of the program without excessive fatigue.

1 SESSIONS

— PLANNED

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PHASE DESCRIPTION

This phase establishes the foundation of the 10K training program. The focus is on easy aerobic running, gradual progression of the long run, basic speed development, and strength training.

The intensity remains controlled to allow the athlete to adapt safely to regular training. The main objective is consistency rather than pushing for maximum performance.

PHASE STATISTICS

WEEKS 1

SESSIONS 1

COMPLETED 0

PHASE PROGRESS 0%