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10k based on 1k test

Author

Jeremie Rosset

All plans by this Coach
No Ratings

Length

13 Weeks

Plan Specs

running 10km beginner intermediate advanced masters time goal hr based pace based tss based strength

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Plan Description

This program is based on a 1k test every 4 weeks.
You're stuck to a certain level? Your goal is to increase your speed for a 10k run?
This program is made for you.

This training program is aimed at a 10k road runner who wants to build a solid running base and who wants to increase his maximal aerobical speed. If you're stuck at a certain level, this program is for you.
The program is based on %Maximum Heart Rate and a 1k test.
The program includes a running-specific core strength training program.

My goal is to propose some exercices who can help you to decrease your time for a 10k.
As this program is based on a test, every athlete who support trainings 3 times a week coul achieve this program.

If you find this program too easy or too hard, please contact me at the following adress and I will make a few adaptations with pleasure.
jeremierosset@hotmail.com



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
1:21 hrs 1:10 hrs
0:50 hrs 0:20 hrs
0:38 hrs 0:20 hrs
Workouts Per Week Weekly Average Longest Workout
1:21 hrs 1:10 hrs
0:50 hrs 0:20 hrs
0:38 hrs 0:20 hrs

Training Load By Week


Jerem'Coach

Strength and conditioning coach in Switzerland.

Sample Day 1

0:45:00
Endurance and sprints

Endurance and finish with 6x80m sprints

Sample Day 2

0:20:00
Stretching

Select 3 exercices

Sample Day 2

0:20:00
26.7TSS
Core training

Can be realised during running for exemple

Sample Day 3

0:40:00
37.8TSS
Endurance and sprints

Every 5min run a 30s sprint all out

Sample Day 5

0:20:00
Stretching

Select 3 exercices

Sample Day 5

0:20:00
26.7TSS
Core training

Can be realised during running for exemple

Sample Day 7

0:20:00
26.7TSS
Lower body workout

Can be realised during running for exemple

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