This plan also includes one cross training day. This plan calls for 4 runs or walks each week, with one of those runs consisting of a speed workout. The intermediate + speed plan is for the quarter marathoner or 10ker in search of a PR on race day. Print it up and post it where you'll see it on a daily basis!ġ0K / QUARTER MARATHON: 10 WEEK INTERMEDIATE PLAN + SPEED WORK The training schedule is available as a downloadable, printable pdf. Before beginning the intermediate program, you should already be capable of running or walking 4 continuous miles. This plan calls for 4 runs or walks each week along with one cross training day. The intermediate plan is for those looking to take that next step with their quarter marathon / 10k fitness. Print it up and post it where you'll see it on a daily basis!ġ0K / QUARTER MARATHON: 10 WEEK INTERMEDIATE PLAN Before starting the beginner program, you should already be capable of running or walking 1 mile. The beginner plan calls for 3 runs or walks each week along with one cross training day. This plan is an ideal option for first-time quarter marathoners and 10kers or those who are pressed for time in their day-to-day schedules. Download a free training schedule below.ġ0K / QUARTER MARATHON: 10 WEEK BEGINNER PLAN.If you sign up for the "Choose Your Own Training Season" option, you can begin training today - and your 10 weeks of coaching emails will begin immediately.The coaching emails begin 10 weeks prior to the AEP Ohio Columbus 10k. If you sign up for our Columbus 10k season, training takes place from the end of March until race day in early June.These weekly emails will provide guidance, motivation, and everything you need to know for the current training week - and we'll be raffling off prizes throughout the training season, so watch your inbox to find out if you're a winner! Sign up for the weekly coaching emails.At the same time, be sure to sign up for our weekly coaching emails for the duration of your 10 week training cycle.
Select a 10k / quarter marathon training plan to download from the options below.
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