10k - Sub 37 minutes - 6 weeks

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 07:12

The Coach of 2x Ironman-Champion Astrid Stienen uses this plan to work on some running speed of his triathletes during Offseason or bring some other athletes to new personal bests. This plan is ideal for intermediate or advanced runners who wants to achieve a time goal of sub 37 minutes for a 10k race and have 7:00 - 8:00 hours of training time each week. Please note that some additional stretching and massage is also integrated in the plan. Before starting to prepare for your race you should run regularly for some weeks already.

The workout schedule includes 6 runs per week, plus 1 optional strength workouts per week.

Key workouts in this plan include the following:

Endurance Runs: Steady runs of 40 to 60 minutes at FTHR 69-83%.

Long Runs: Steady runs of 1:15h to 2:00h at FTHR 65-75%.

Intervals/Speed Sessions: Runs featuring intervals at VO2max pace separated by easy jogging recoveries.

Tempo Runs: Learn to run at your Threshold pace.

The included plan consists Training Peaks structured workout format, which will make things even easier for you. You can see your own training targets and zones for every workout through the daily workout e-mail reminders and mobile notifications. And furthermore you will also see a graphic representation of the workout within the Training Peaks web portal and Training Peaks mobile app, which helps you to get a sense of the entire Workout by taking just one look at the easy to understand graphs and segments for every part of your training. You will no longer have to read through long descriptions and get everything at a glance. My athletes prefer this comfort since TrainingPeaks offers this awesome feature.

Structured workouts can be exported for use in third-party apps and select devices including Garmin, Zwift, TrainerRoad, CycleOps, RacerMate, and some more. All you have to do is click “Export” and select the proper file format for your device. For more detailed information regarding exporting workouts go to http://help.trainingpeaks.com/hc/en-us/articles/115000325647-Structured-Workout-Export

Have fun and reach your personal goal. triworx-coaching.com makes you performing perfect. Visit our website for more information about us.

Of course, there is also the option of an one on one phone, skype or email consultation. This would be at an extra cost giving you the opportunity to speak with with me in person, at $150/hr. For more info or to setup a consult send a note to: triworx@icloud.com.

Sample Day 1
1:00:00
7.46mi
59TSS
Endurance Run

Use this run to build your basic endurance. In order to achieve this, please do not run significantly faster than the average pace shown.
HR should be 69-83% of FTHR.

Sample Day 2
0:47:00
5.97mi
55.2TSS
Intervall Session/Speed Work 6x400m

Start with a short warm up at a pace of 5:00 - 5:10min/km and 69-83% of your FTHR, followed by 6 intervals of 400m at a pace of 3:20min/km and at 100-110% FTHR with 200m rest in between. Rest means easy jog. After that run home and warm down at a pace of 5:00 - 5:10min/km and 69%-83% of your FTHR.

Sample Day 3
1:05:00
8.7mi
80.9TSS
Endurance Run

Use this run to build your basic endurance. In order to achieve this, please do not run significantly faster than the average pace shown.
HR should be 69-83% of FTHR.

Sample Day 4
0:45:00
Blackroll, Stretching

Take some time to loosen your muscles and perform some stretching, 15 min each

Sample Day 5
0:55:00
7.46mi
82.1TSS
Tempo Run

First 3k warm up at 69%-83% of your FTHR and a pace of 5:00 - 5:15min/km. Followed by 7k at a pace of 4:05min/km and a FTHR from 80%-90%. Easy jog for the last 2k at pace slower than 5:00min/km.

Sample Day 6
1:05:00
8.7mi
80.9TSS
Endurance Run

Use this run to build your basic endurance. In order to achieve this, please do not run significantly faster than the average pace shown.
HR should be 69-83% of FTHR.

Sample Day 7
2:00:00
14.91mi
116.9TSS
Long Run

Use this run to build your basic endurance. In order to achieve this, please do not run significantly faster than the average pace shown.
HR should be 69-83% of FTHR.

Christian Decker
|
triworx-coaching.com

You have a dream of reaching goals in sport? As a coach I'll help you making this dream become reality. Pro-Champions as well as Agegroup Champions trust in my skills. I offer remote-coaching combined with weekly Skype calls, to be as close as possible to you. I analyze your training data-driven to get the most efficient plan for you.If you like a more self driven training as a runner I also offer pre built training plans. No matter what you choose, I make your dream reality. Chris