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10 km training plan (35 to 40 min) in 9 weeks

Includes Structured Workouts

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


Learn More about Structured Workouts.

Author

Erich Felbabel

All plans by this Coach
4.17 (12)

Length

9 Weeks

Includes Structured Workouts

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


Learn More about Structured Workouts.

Plan Description

This is a 9-week training plan including 4 to 5 runs a week (usually 2 or 3 days rest per week).
Average weekly distance goes between 46 to 56 km.
Race week is tapered with 26 km running and 10 km racing on Sunday.

It is a structured training plan using Heart Rate, Pace and Rate of Perceived Exhaustion (RPE).

Based on the runners' experience, abilities and commitment, this program will lead them to a Personal Best on their 10 km race.

How it Works

Load Your Plan

Quickly view upcoming workouts in the TrainingPeaks app.

Workout and Analyze

Upload completed workouts from your favorite tracking app or device.

Track Your Progress

Get feedback, stay on top of your training and perform at your best.

Learn More

Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x5
4:09 hrs 1:45 hrs
Day Off x3
—— ——
Workouts Per Week Weekly Average Longest Workout
Run
4:09 hrs 1:45 hrs
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor
  • GPS

All supported devices

Erich Felbabel

I coach athletes in TRIATHLON, CYCLING and (trail) RUNNING.
Helping them to achieve their goals (Kona qualifications, PB).

Most coaching material comes from my own experience (racing at elite level in long distance triathlon under some great coaches between 2008 and 2012).

Inspirational coaches that deeply impact(ed) the way I look at coaching & racing: Arthur Lydiard, Jack Daniels, Joe Friel, Bret Sutton, Brad Hudson, Gregoire Millet, Matt Fitzgerald, Denis Riché and many others!


  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

Refund Policy

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.

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