10K Foundation — 10 Week-PHASE 1 — PREPARATION-week1-Session 1

WEEK 01 › SESSION 01
SESSION 01

Easy Aerobic Run

Build aerobic capacity and establish a comfortable running rhythm
DAY 1
TYPE TRAINING
STATUS PLANNED
SESSION 01
DURATION 45
INTENSITY low
TARGET RPE 3
EXERCISES 5
TRAINING STRUCTURE

SESSION WORKOUT

01

Dynamic Warm-Up

#
EXERCISE
SETS
REPS / DISTANCE
REST
INTENSITY
1
1
300
—
low
2
2
10
15
low
3
2
20
15
low
4
2
20
15
low
NOTES Focus on relaxed movement and gradually increase body temperature. Keep all movements controlled and prepare the ankles, hips, and legs for the running session.
02

Easy Aerobic Run

#
EXERCISE
SETS
REPS / DISTANCE
REST
INTENSITY
1
1
5000
—
low
NOTES Keep the effort easy. You should be able to hold a conversation throughout the run. Do not turn this session into a hard workout.
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