12 Weeks 10km (Basic)
Author
Hans Lammers
All plans by this CoachLength
12 Weeks
Typical Week
3 Run
Longest Workout
9.44 miles
Plan Specs
running 10km intermediate time goal pace based
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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 experienced runners, which have no experience on a 400m track course.
Stats
Sample Day 1
Sample Day 3
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 5
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
Sample Day 10
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 12
On a rolling course with hills up to 4%, heart rate primarely in zone 1 and 2. Pretty form and quick cadence.