10k intermediate (45min)

Average Weekly Training Hours 01:18
Training Load By Week
Average Weekly Training Hours 01:18
Training Load By Week

Do you want to realize a 10k in less than 45min? Here's a program to be completed in 12 weeks to achieve your goal.

Sample Day 1
0:30:00
3.47mi
Endurance and sprints

Endurance and finish with 6x80m sprints

Sample Day 5
0:45:00
4.35mi

Endurance

Sample Day 7
0:30:00
3.47mi
Endurance and sprints

Endurance and finish with 6x80m sprints

Sample Day 10
0:45:00
4.35mi
Endurance

Endurance
During the training: 10x10 ankle jumps

Sample Day 12
0:50:00
4.97mi
Endurance

Endurance

Sample Day 14
6.34mi
Threshold

Intervall training:
- 6x1km at 14km/h or 4.28min/km
- 1min rest

Sample Day 17
0:30:00
3.47mi
Endurance and sprints

Endurance and finish with 6x80m sprints

Jeremie Rosset

Strength and conditioning coach in Switzerland.

I can send you individualized programs to reach your goals (triathlon, running, cycling, swimming or weight loss).