POWER 10 KM TRAINING PLAN EXPERIENCED (4 days/week training)

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 03:59

Running with Power 10 KM for experienced runners
Run 4 days per week and the normal training volume is 40-60 km per week
On rest days it is also possible to do a recovery run for 30 min @70% of FTP
Training volume will be between 3 and 5 hours per week
All training sessions are described in percentages of FTP

Sample Day 1
1:00:00
56.3TSS
Endurance run

70-80% FTP

Sample Day 5
1:15:00
81.9TSS
Endurance with sub-threshold tempo

Endurance tempo 75-85% FTP

5 x 5 min 90% FTP, P5min

Sample Day 8
1:10:00
65.6TSS
Endurance run

70-80% FTP

Sample Day 17
0:45:00
51.2TSS
Intervals

WU 15 min easy jog tempo

4 x 3 min 90-95% FTP, P2min

CD

Sample Day 19
0:55:00
62TSS
Endurance with sub-threshold tempo

Endurance tempo 75-85% FTP

2 x 10 min 85-90% FTP, P5min

Sample Day 22
1:00:00
56.3TSS
Endurance run

70-80% FTP

Sample Day 38
0:45:00
55.1TSS
Intervals

WU 15 min easy jog tempo

5 x 2 min 110% FTP, P2min

CD

Guido Vroemen
|
SMA Midden Nederland (Sports Medical and Performance Centre)

Medical Doctor
Exercise Physiology
Performance testing and optimalization of Peak Performance
Powermeters (sale and analysis of data)
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Bikefitting
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Monitoring performance and trainingprocess

Premium account starts at 250 euro/month
(including unlimited contact email, heartrate- and powerfiles data-analysis, performance monitoring, and, as I am also sportsphysician, sports medical consultancy and injury consultancy )