10 KM beginner Power Based

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

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

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)

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.