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

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

“Training for excellence, with excellent training.”

Fartlek TrainingThis 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 IRONMAN 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 IRONMAN/Challenge Triathlons (3.8km Swim/180km Bike/42km Run) and Sprint & Olympic Triathlons plus Running Races (from 5k to marathon), too.

Sample Day 4
0:30:00
Flexibility Training

Complete the stretches on your personalised stretching programme

Sample Day 11
0:30:00
Flexibility Training

Complete the stretches on your personalised stretching programme

Sample Day 18
0:30:00
Flexibility Training

Complete the stretches on your personalised stretching programme

Sample Day 25
0:30:00
Flexibility Training

Complete the stretches on your personalised stretching programme

Sample Day 32
0:30:00
Flexibility Training

Complete the stretches on your personalised stretching programme

Sample Day 39
0:30:00
Flexibility Training

Complete the stretches on your personalised stretching programme

Sample Day 46
0:30:00
Flexibility Training

Complete the stretches on your personalised stretching programme

Ray Boardman
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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.