10k based on 1k test

Author

Jeremie Rosset

All plans by this Coach

Length

13 Weeks

Typical Week

3 Run, 2 Strength

Longest Workout

10.07 miles

Plan Specs

running 10km beginner intermediate advanced time goal hr based pace 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 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

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 01:53
Training Load By Week
Average Weekly Training Hours: 01:53
Average Weekly Breakdown

Jerem'Coach

Strength and conditioning coach in Switzerland.

Back to Plan Details

Sample Day 1

0:45:00
Endurance and sprints

Endurance and finish with 6x80m sprints

Sample Day 3

0:40:00
37.8TSS
Endurance and sprints

Every 5min run a 30s sprint all out

Sample Day 3

0:20:00
26.7TSS
Lower body workout

Can be realised during running for exemple

Sample Day 7

0:40:00

After a 15min warm-up, run a 1k and remember your time.
Finish with a 20min recovery

Sample Day 7

0:20:00
26.7TSS
Core training

Can be realised during running for exemple

Sample Day 9

0:50:00
49.2TSS
Endurance and sprints

Every 4min run a 30s sprint all out

Sample Day 9

0:20:00
26.7TSS
Lower body workout2

Can be realised during running for exemple

10k based on 1k test

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