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8 Weeks to a Faster 10k RUNNING (INTERMEDIATE Start any Monday) Power Based

Author

Raymond Boardman

All plans by this Coach
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Length

9 Weeks

Plan Specs

running 10km intermediate advanced power based tss based

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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.

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Plan Description

“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. This programme is set up to use a running Power meter such as a Stryd to measure your intensity whilst running.


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

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
2:39 hrs 1:30 hrs
0:26 hrs 0:30 hrs
Workouts Per Week Weekly Average Longest Workout
2:39 hrs 1:30 hrs
0:26 hrs 0:30 hrs

Training Load By Week


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.

Sample Day 1

0:45:00
54.2TSS
Run - Steady 45min (Power)

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
109.6TSS
Run - Long 1:30hr (Power)

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
54.2TSS
Run - Steady 45min (Power)

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
109.6TSS
Run - Long 1:30hr (Power)

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

$97.00 - Buy Now