8 Weeks to a Faster 10km RUNNING (INTERMEDIATE Start any Monday)

Author

Raymond Boardman

All plans by this Coach

Length

9 Weeks

Typical Week

1 Other, 4 Run

Longest Workout

1:30 hrs

Plan Specs

running 10km intermediate advanced 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.

“Training for excellence, with excellent training.”


Fartlek Training


This 8 week programme will take you through challenging sessions that will build your fitness and speed in order to run 10km faster at the end of the programme.


Designed for an intermediate runner aiming to run their 10km in the range of 35 - 50min. The primary goal of this training plan is to prepare you to


RUN FASTER. Crafted by myself, Ray Boardman PGDipSportsMed, PGDipRehab, PGCertSc (Exercise Science), BSc (Anatomy), DipSportsStudies this plan encapsulates my passion for the sport, my experience from completing dozens of Half and Full Iron-distance finishes and my success coaching hundreds of triathletes.


8 weeks long this programme can start anytime, this plan progresses through phases to build you to your peak performance. Each week includes 4 runs as well as a flexibility session. This programme includes a 10km time trial in the 9th week so you can see how much you have improved. Although not necessary, I recommend using a heart rate monitor in conjunction with a GPS watch (such as a Garmin).


Prior to using this plan, you should be able to run comfortably for 90 minutes.


Purchase of this plan gives you access to my fortnightly coaching calls where you can ask me any training or racing related questions.


Questions? Please visit us on the web at www.CoachRay.nz or email myself directly at: coachray@coachray.nz


Training for another race distance? I also have training plans for Iron-distance Triathlons (3.8km Swim/180km Bike/42km Run) and Sprint & Olympic Triathlons plus Running Races (from 5k to marathon), too.


Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 02:53
Training Load By Week
Average Weekly Training Hours: 02:53
Average Weekly Breakdown

Ray Boardman

QWIK KIWI Coaching

I am a triathlon and running coach for first timers and recreational athletes. Visit my website (www.coachray.nz) for great content that is FREE or contact me directly for how you can become a member of Team Qwik Kiwi as I train you to achieve your athletic goals.

Back to Plan Details

Sample Day 1

0:45:00
59.6TSS
Run - Steady 45min (Pace)

45min Level II;
10min Stretching

Sample Day 2

0:30:00
Flexibility Training

Complete the stretches on your personalised stretching programme

Sample Day 3

1:30:00
119.1TSS
Run - Long 1:30hr (Pace)

90min Level II; Conduct 4x ~100m Stride Outs - one each at 65min, 70min, 75min & 80min; 10min Stretching

Sample Day 4

0:30:00
27.5TSS
Run - 10x 100m Stride Outs

WU: 10min W/U Level II; MS: 10x 100m Stride Outs on 60sec; CD: 10min C/D Level II; 10min Stretching

Sample Day 8

0:45:00
59.6TSS
Run - Steady 45min (Pace)

45min Level II;
10min Stretching

Sample Day 9

0:30:00
Flexibility Training

Complete the stretches on your personalised stretching programme

Sample Day 10

1:30:00
119.1TSS
Run - Long 1:30hr (Pace)

90min Level II; Conduct 4x ~100m Stride Outs - one each at 65min, 70min, 75min & 80min; 10min Stretching

8 Weeks to a Faster 10km RUNNING (INTERMEDIATE Start any Monday)

$97.00 - Buy Now