10k sub 46min

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

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.

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