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running 10km

4 weken 10 km Crash Plan (in Dutch)

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Author: Frank Senders

Length: 4 Weeks

Tags: running, 10km, intermediate, advanced

Typical Week: 4 Run

Longest Workout:
8.95 miles

$4.95
At-A-Glance
Workouts in this training plan can be exported for use with devices and apps. Learn More

Author: Frank Senders

Length: 4 Weeks

Tags: running, 10km, intermediate, advanced

Typical Week: 4 Run

Longest Workout:
8.95 miles

4 weken 10 km Crash Plan (in Dutch)

Average Weekly Training Hours 03:33
Training Load By Week
Average Weekly Training Hours 03:33
Training Load By Week

Voor de loper die in tijdnood zit en toch over 4 weken een lekkere 10km wil gaan lopen. Daarvoor is dit 4 weken 10km crash plan

Sample Day 1
0:55:00
33.3TSS
HIIT 10 keer 90" keer 90"

Sample Day 2
1:00:00
26.7TSS
Duur LD 011 - 60'

Sample Day 4
0:45:00
29.2TSS
Duur LD 015 - 45' (20-15-10)

Sample Day 6
1:20:00
40.2TSS
Duur LD 021 - 80' inc 3 steigerungen

Sample Day 8
1:00:00
44.5TSS
LEI 029 6 keer 3' Int met 2.30 rust

Sample Day 9
1:00:00
26.7TSS
Duur LD 011 - 60'

Sample Day 11
0:45:00
33.3TSS
Duur LD 016 - 45' (15-20-10)

Frank Senders
|
Stapsport

Over the past 30 years, I have coached athletes and teams to multiple National, European, World and even Olympic Championship titles. This in a variaty of disciplines like Triathlon, Marathon, Trail Running, Road, MTB and Cyclocross. I have worked with all levels of individual racers from novice to professional.
So if you need a coach to inspire you and to achieve your goals! Get in contact with me. Kind regards, Coach Frank

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