10k sub 46min

Author

Heinz Korsinski

Length

20 Weeks

Typical Week

4 Run

Longest Workout

9.32 miles

Plan Specs

running 10km intermediate time goal pace based

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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Summary

Includes Structured Workouts

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


Learn More about Structured Workouts.

With this training plan you can lower your 10km personal best to 46 minutes. The prerequisite is that you can tackle 10 km in 50:00 min. With 4 training sessions and 40 to 50 km per week you will finish 10km sub 46min.

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 04:07

Back to Plan Details

Sample Day 1

0:44:00
4.97mi

8km @ 05:30/km
80-85% of maxHR

Sample Day 3

0:55:00
6.21mi

10km @ 05:30/km
80-85% of maxHR

Sample Day 5

0:50:00
6.21mi

10 km @ 05:00/km
85-90% of maxHR

Sample Day 6

1:05:00
6.21mi

10km @ 06:30/km
70-75% of maxHR

Sample Day 8

0:44:00
4.97mi

8km @ 05:30/km
80-85% of maxHR

Sample Day 10

0:55:00
6.21mi

10km @ 05:30/km
80-85% of maxHR

Sample Day 12

0:50:00
6.21mi

10 km @ 05:00/km
85-90% of maxHR

10k sub 46min

$29.95 - Buy Now