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

Author

Erich Felbabel

All plans by this Coach

Length

9 Weeks

Typical Week

3 Day Off, 5 Run

Longest Workout

13.67 miles

Plan Specs

running 10km intermediate time goal hr 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 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.

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 04:09

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!

Back to Plan Details

Sample Day 1

0:45:00
4.97mi
22.5TSS
45min aerobic (easy)

Aerobic
Easy

HR zone 2 approx 60 to 65% of your Max HR

// Click Heart icon on the left for Zones //
// Add your Max HR in your settings //
// Several tests exist to find out your Max HR - google it for details or send me email //

Sample Day 2

0:45:00
4.97mi
Threshold run

Key session / threshold run


15min warm up

main set 20min tempo run at 4' pace (if you aim for sub 40min 10km race)


It should be equivalent to approx 90% of your Threshold pace (i.e. the sustainable pace for 1 hour approx)


10min cool down
& stretching easy

Sample Day 3

0:45:00
4.97mi
25TSS
45min aerobic (easy)

Aerobic
Easy

HR zone 2 approx 60 to 65% of your Max HR

// Click Heart icon on the left for Zones //
// Add your Max HR in your settings //
// Several tests exist to find out your Max HR - google it for details or send me email //

Sample Day 4

0:46:00
4.35mi
42.3TSS
Intervals (Hard session)

Key workout

Warm up well
20min jogging
Finish by fast lanes

Main set 8x 1min hard
Flat out anaerobic
Fastest you can go

Ideally BEST DONE doing diagonals on a football pitch (on grass!)

Recovery is 1min and can be done WALKING

This is a HARD session.

Again, try to make each of the 8 reps at same pace.

Cool down gentle jogging
And stretching afterwards

Sample Day 6

1:15:00
9.32mi
50TSS
Long run

1h15 non-stop running (no walking)
Aerobic run
Zone 2 (See heart icon on the left side)
Aim at 65 to 75 % of MAX HR

Sample Day 8

0:45:00
4.97mi
22.5TSS
45min aerobic (easy)

Aerobic
Easy

HR zone 2 approx 60 to 65% of your Max HR

// Click Heart icon on the left for Zones //
// Add your Max HR in your settings //
// Several tests exist to find out your Max HR - google it for details or send me email //

Sample Day 9

0:45:00
4.97mi
Fartlek run

Key session:

Warm up well (i.e. gentle jog & dynamic stretching)

Fartlek session
2x 90 seconds flat out with 90 seconds recovery
4x 60 seconds flat out with 60 seconds recovery
4x 30 seconds flat out with 30 seconds recovery
4x 15 seconds flat out with 15 seconds recovery

All hard efforts are flat out
All recovery efforts are easy jog (not stopping)

Cool down with gentle jog
& stretching (calves, shins, quads, hamstrings, hip flexors...)

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

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