10 KM beginner Power Based

Author

Peter Lijten

All plans by this Coach

Length

12 Weeks

Typical Week

3 Run

Longest Workout

6.21 miles

Plan Specs

running 10km beginner intermediate power 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.

Still have questions about this plan?

ACCESS YOUR PLAN ANYWHERE

Every training plan is built specifically to use within the TrainingPeaks desktop apps, iOS app, and Android app. During purchase you will be asked to login or create a free account to start your training.

Summary

Includes Structured Workouts

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


Learn More about Structured Workouts.

Power based trainingsplan for a good 10K run. When you start this plan you should be able to run a 5K without any problems.
This trainingplan includes core and strength excersises to become a better athlete.
12 week plan with every 4th week a rest week. each week has 3 workouts and you can plan 1 or 2 extra for core and strength.

This trainingplan is powerbased, you can use a Stryd running with power. You can by one at https://www.l3shop.nl/stryd/1-stryd-hardlopen-op-vermogen.html

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 02:15

Peter Lijten

L3 Sports

To get the best results you need the best plan. This plan is not only about making hours but it's to make you a better athlete. By taking into account your work, life and training balance I set up a schedule for you based on your goals and available time.

I advise you on nutrition, running technique, effective planning etc. I work with heart rate or power for running and cycling. Swimming is based on time.

Back to Plan Details

Sample Day 1

0:30:00
36.3TSS
30 min interval 5x1min (power)

short interval 5x1min.

Sample Day 3

0:45:00
55.1TSS
1x 20min zone 3

Sample Day 5

0:45:00
58.1TSS
Endurance 45 min.

Easy run in zone 2.

Sample Day 8

0:40:00
54.8TSS
40min (5x3 min z5)

Sample Day 10

0:45:00
55.1TSS
1x 20min zone 3

Sample Day 12

0:45:00
58.1TSS
Endurance 45 min.

Easy run in zone 2.

Sample Day 15

0:44:00
63.4TSS
45min (4x4 min z5)

10 KM beginner Power Based

$9.95 - Buy Now