MSquared Coaching- 12 Week 10km Run Plan (intermediate)

Author

Michael Masters

All plans by this Coach

Length

12 Weeks

Typical Week

3 Day Off, 4 Run

Longest Workout

8.08 miles

Plan Specs

running 10km

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Summary

This programme is for you if you have already done a race of 10km or longer and
would like to improve your time. It uses long runs so you can cover the distance, and
tempo and speed work to increase your pace.

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 02:25

Michael Masters

MSquared Triathlon Coaching

Michael's coaching profile speaks for itself. With a lifetime of experience in sports coaching at the very highest levels he is without doubt one of the most exciting coaches on the scene.

Michael can provide individuals with an underwater swim analysis seperate to the full range of Training Peaks coaching packages available.

Back to Plan Details

Sample Day 1

0:40:00
4.97mi
Easy Run

Do these work outs on soft flat terraine such as a packed dirt or gravel trail an run in zone 2. Keep all movements quick and light. These may also be done on a treadmill at 1 degree incline.

Sample Day 3

0:30:00
3.73mi
Muscular Endurance Tempo

Run on a flat to gently rolling course. After a thorough warm up increease the pace slightly to maintainintensity for main effort. Finish comfortably. Used during base period as depletes the legs for high intensity workouts.

Sample Day 5

0:30:00
3.11mi
Local Park Run - www.parkrun.org.uk/

Parkrun organise free, weekly, 5km timed runs around the world. They are open to everyone, free, and are safe and easy to take part in.

These events take place in pleasant parkland surroundings and we encourage people of every ability to take part; from those taking their first steps in running to Olympians; from juniors to those with more experience; we welcome you all.

Sample Day 6

0:25:00
3.11mi
Endurance Basic

Do these work outs on soft flat terraine such as a packed dirt or gravel trail an run in zone 1-2. Keep all movements quick and light. These may also be done on a treadmill at 1 degree incline.

Sample Day 8

0:40:00
4.97mi
Easy Run

Do these work outs on soft flat terraine such as a packed dirt or gravel trail an run in zone 2. Keep all movements quick and light. These may also be done on a treadmill at 1 degree incline.

Sample Day 10

0:30:00
3.73mi
Muscular Endurance Tempo

Run on a flat to gently rolling course. After a thorough warm up increease the pace slightly to maintainintensity for main effort. Finish comfortably. Used during base period as depletes the legs for high intensity workouts.

Sample Day 12

0:30:00
3.11mi
Local Park Run - www.parkrun.org.uk/

Parkrun organise free, weekly, 5km timed runs around the world. They are open to everyone, free, and are safe and easy to take part in.

These events take place in pleasant parkland surroundings and we encourage people of every ability to take part; from those taking their first steps in running to Olympians; from juniors to those with more experience; we welcome you all.

MSquared Coaching- 12 Week 10km Run Plan (intermediate)

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