10-Week Training Guide - Effort Scale - Miami 10K

Oct 12, 2026

10-week training plan for the lululemon 10K in Miami, built by lululemon Ambassador Rob Watson, designed to help runners chase the sun while staying guided by an effort scale rather than exact speed. The guide introduces Rob’s coaching background, defines each effort level from 1 (walk) to 10 (all-out), and provides a pace conversion chart for mile and kilometer paces. It also outlines key workout types—long run, easy run, tempo run, strides, hills, speed work, mindfulness, yoga, and recovery-focused low impact days.

LanguageEnglish

CategoryGeneral

FormatPDF

Pages21

Reading Time7 min

AccessFree to download

Overview

Meet Rob

Effort Scale

Effort levels 1-10

Pace conversion chart

Key workouts

Long run and easy run

Tempo, strides, and hills

Speed work, mindfulness, and yoga

Low impact and recovery

10-Week Training Guide MAY 18 Get ready to chase the sun in 10, 9, 8... Here’s all the prep you’ll need for the lululemon 10K in Miami—a 10-week training plan developed by lululemon Ambassador Rob Watson. Whether you’re here to hit goals or for some fun in the sun, it’s full of pro tips to help you soak up every second. Using an effort scale, this guide focuses on feeling. That whoa-I-didn’t-know-I-couldrun-that-far feeling. Or that well-deservedrest-day feeling. Run, jog, walk, or wheel our first-ever Miami course—everyone’s invited. 10-WEEK TRAINING GUIDE 2 Meet Rob. Born in London, Ontario, Rob Watson is a competitive long-distance runner and coach. He entered his first 10K race at the ripe age of six and hasn’t stopped running since. Today, Rob is a 4x Canadian National Champion and 9x Team Canada athlete. Turns out he’s as good as he is dedicated. 10-WEEK TRAINING GUIDE 3 No pressure, no limits—just good vibes and breathtaking views. 10-WEEK TRAINING GUIDE 4 Effort scale The beauty of running is that it feels different for everyone. A sprint for some might be a jog for others. That’s why this training program focuses on effort, not speed. As you follow along week by week, return to this effort scale. It will help you decipher what level of effort feels right for you (and only you) during each activity. | 1 | Walk | Out for a stroll. | | --- | --- | --- | | 2 | Fast Walk | A great warm-up if you’re new to running. | | 3 | Very Easy Jog | Feels like a warm-up or recovery jog, or a restful jog in between sprints. | | 4 | Base Pace | The pace your legs settle into naturally. You can run comfortably and hold a conversation with your running buddy. | | 5 | Picking It Up | Feeling great and moving well. You’re still chatting with your running buddy but choosing your words wisely. | | 6 | Steady Pace | You’re breathing heavier and conversations are getting brief. | | 7 | 10K Race Effort | Steady, fast, and in control. You’re in race mode. | | 8 | Fast + | Faster than race mode, as if you’re running a 5K instead. | | 9 | Fast ++ | You’re flying now. You could only hold this pace for about 5 minutes max. | | 10 | All Out | A full-on sprint. You’ll rarely run at this pace. | 10-WEEK TRAINING GUIDE 5 Pace conversion chart | Min per
Mile | Min per
KM | MPH | KMPH | 5K
Finishing
Time | 10K
Finishing
Time | Half
Marathon
Time | | --- | --- | --- | --- | --- | --- | --- | | 7:00 | 4:21 | 8.6 | 13.8 | 0:21:45 | 0:43:30 | 1:31:46 | | 7:30 | 4:40 | 8 | 12.9 | 0:23:18 | 0:46:36 | 1:38:19 | | 8:00 | 4:58 | 7.5 | 12 | 0:24:51 | 0:49:43 | 1:44:52 | | 8:30 | 5:17 | 7.06 | 11.4 | 0:26:24 | 0:52:49 | 1:51:26 | | 9:00 | 5:36 | 6.7 | 10.7 | 0:27:58 | 0:55:55 | 1:57:59 | | 9:30 | 5:54 | 6.3 | 10.2 | 0:29:31 | 0:59:02 | 2:04:32 | | 10:00 | 6:13 | 6 | 9.7 | 0:31:04 | 1:02:08 | 2:11:06 | | 10:30 | 6:32 | 5.7 | 9.2 | 0:32:37 | 1:05:15 | 2:17:39 | | 11:00 | 6:50 | 5.5 | 8.8 | 0:34:11 | 1:08:21 | 2:24:12 | | 11:30 | 7:09 | 5.2 | 8.4 | 0:35:44 | 1:11:27 | 2:30:45 | | 12:00 | 7:27 | 5 | 8 | 0:37:17 | 1:14:34 | 2:37:19 | | 12:30 | 7:46 | 4.8 | 7.7 | 0:38:50 | 1:17:40 | 2:43:52 | | 13:00 | 8:05 | 4.6 | 7.4 | 0:40:23 | 1:20:47 | 2:50:25 | | 13:30 | 8:23 | 4.4 | 7.2 | 0:41:57 | 1:23:53 | 2:56:59 | | 14:00 | 8:42 | 4.3 | 6.9 | 0:43:30 | 1:27:00 | 3:03:33 | 10-WEEK TRAINING GUIDE 6 Every activity in this training plan: explained. 10-WEEK TRAINING GUIDE 7 Long Run One of the most important runs, they increase endurance and aerobic capacity. The extra length strengthens your musculoskeletal system to help fight muscular fatigue. Easy Run Do most of your training at this comfortable, conversational pace to build a solid base for higher-intensity training. You should never be “pushing it” on easy runs. Tempo Run Tempo runs let your body clear as much lactate as it produces, increasing endurance. You should not be able to hold a conversation at this pace. Strides Short, 15-25

FAQs

What is the purpose of using an effort scale in this 10-week Miami 10K plan?

The plan focuses on feeling and personal effort level instead of speed targets. The effort scale helps match each activity to the level that feels right for you.

How does the guide define the effort levels from 1 to 10?

Level 1 is a walk, level 7 is race pace, and level 10 is an all-out sprint. Levels 2 through 9 progress through fast-walk, easy jogging, base pace, and faster-than-race intensities.

Which workout types are included besides running, and what are they for?

The guide includes mindfulness and yoga to support intentions, mobility, and recovery, plus low impact workouts like stretching, rolling-out, core work, mobility, or meditation to aid recovery.

Oct 12, 2026

Uploaded by Jordan Avery