12 Weeks 10km (Advanced)

Average Weekly Training Hours 04:00
Training Load By Week
Average Weekly Training Hours 04:00
Training Load By Week

This plan is for (very) experienced runners, which have experience on a 400m track course.

Sample Day 1
1:10:00
73TSS
Extensive Endurance run

On a rolling course with hills up to 4%, heart rate primarely in zone 1 and 2. Pretty form and quick cadence.

Sample Day 2
7.71mi
Track session (Long)

Sample Day 4
1:15:00
78.3TSS
Extensive Endurance run

On a rolling course with hills up to 4%, heart rate primarely in zone 1 and 2. Pretty form and quick cadence. End with 3x accels 100m.

Sample Day 6
5.47mi
Track session (short)

Sample Day 7
1:30:00
82.3TSS
Extensive Endurance run

On a rolling course with hills up to 4%, heart rate primarely in zone 1 and 2. Pretty form and quick cadence.

Sample Day 8
1:10:00
73TSS
Extensive Endurance run

On a rolling course with hills up to 4%, heart rate primarely in zone 1 and 2. Pretty form and quick cadence.

Sample Day 9
8.57mi
Track session (Long)

Hans Lammers
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TRIathlon Coaching And Training Service

My focus in triathlon are 'first time' long distance athletes and youth who want to become elite triathletes. In cycling I mainly focus on Time Trialists.

I offer the following services: 'Training' and 'Training&Coaching'.
Training consists of: an eventdriven training plan, no email support, no free plan updates and will cost you €30,- ($32,50) p/4weeks.
Training&Coaching consists of: personal coaching, free plan updates and unlimited email support for €180,- ($194,80) p/12 weeks.