12 Weeks 10km (Advanced)

Author

Hans Lammers

All plans by this Coach

Length

12 Weeks

Typical Week

5 Run

Longest Workout

11.18 miles

Plan Specs

running 10km advanced time goal pace based

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

Still have questions about this plan?

ACCESS YOUR PLAN ANYWHERE

Every training plan is built specifically to use within the TrainingPeaks desktop apps, iOS app, and Android app. During purchase you will be asked to login or create a free account to start your training.

Summary

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

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

Stats

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

Hans Lammers

TRIathlon Coaching And Training Service

I offer the following services:
Package 1: Personal training schedule, 4-weekly evaluation by your coach, 1x per week email contact with the coach, (free) Training Peaks-account ($59,99 or €49,99/ month)

Package 2: Personal training schedule, weekly evaluation by your coach, unlimited WhatsApp, email, telephone or live contact with your coach, (free) Training Peaks-account ($79,99 or €69,99 / month)

Back to Plan Details

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)

12 Weeks 10km (Advanced)

$30.00 - Buy Now