8 Week to your fastest 10k

Author

Sarah Portella

All plans by this Coach

Length

8 Weeks

Typical Week

6 Run, 1 Strength, 2 Bike

Longest Workout

8 miles

Plan Specs

running 10km intermediate advanced pace based strength

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Summary

This 8 week plan is for the advanced athlete looking to PR at the 10k distance. Must have a solid training base before diving into this plan. Tempo sessions, track sessions and long runs will challenge you and make you stronger and fitter for your 10k. Also includes one strength session per week. Optional recovery days include easy rides. This is a great plan for triathletes looking to PR in the 10k during the off season.

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 07:18
Training Load By Week
Average Weekly Training Hours: 07:18
Average Weekly Breakdown

Sarah Portella

Bolton Endurance Sports Training

Triathlon is a sport you must be persistent at, dedicated to, and enthusiastic about if you truly want to reach your potential. I hope younger kids & adults alike will see triathlon can be balanced between work and family and still be fun, challenging, and rewarding.
I also work with high school athletes for run specific training.
-Individualized training programs for triathlon & running. -Communication in person, phone or email weekly.

Back to Plan Details

Sample Day 1

0:35:00
Easy Run + Strides

Sample Day 1

1:00:00
SC-2: Fitness Strength (FS), 3 sets

WU 5-10 minutes. Then 3 sets of FS weight lifting. 15 reps on each exercise with 45 seconds to 1 minute break between each exercise. By the last set of each exercise, it should be feeling relatively hard.CD 5-10 minutes spinning in easy gear/resistance at high rpm.

Sample Day 2

0:55:00
Progression Run (15/15/15)

First 15 minutes use as a warm-up. 
2nd 15 min. should be at a moderately hard effort (think tempo or just slightly slower). 3rd 15 min. should be at 10k goal pace. Cool down 5-10 min. very easy running.

Sample Day 3

1:00:00
E-1.1: Recovery Spin

Very easy spin in heart rate zone 1. Focus on high cadence (quick turnover). Spin in the small chain ring (stationary bike use super light resistance).

Sample Day 4

0:40:00
Moderate Run

Moderate run in pace zones 1-2. Focus on good form and high cadence (shoot for 90+).

Sample Day 5

0:35:00
Easy Run + Strides

Sample Day 6

2:00:00
92.5TSS
E-1.2: Bike Base Building

Relatively easy ride. Base and aerobic building. Keep the cadence high. 1 & 2 zones.
Can be up to 2 hours in duration.

8 Week to your fastest 10k

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