PACE 10 KM TRAINING PLAN EXPERIENCED (4 days/week training)
Author
Guido Vroemen
All plans by this CoachLength
7 Weeks
Typical Week
3 Day Off, 4 Run
Longest Workout
6.21 miles
Plan Specs
running 10km 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.
Running with Pace 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 threshold pace
Training volume will be between 3 and 5 hours per week
All training sessions are described in percentages of threshold pace (FTPace)
Stats
Sample Day 1
WU 15 min easy jog tempo
6 x 3 min 100-105% FTPace, P2min
CD
Sample Day 3
Endurance tempo 75-85% FTP
4 x 5 min 95-100% FTPace, P5min
Sample Day 5
Endurance tempo 75-80% FTPace
Intervals:
2 x (5 x 1 min 100-105% FTPace, P1min)
SP 10 min easy jog tempo (75% FTPace)
Sample Day 6
70-80% FTPace
Sample Day 8
WU 15 min easy jog tempo
10 x 3 min 95-100% FTPace, P1min
CD
Sample Day 10
Endurance tempo 75-85% FTPace
5 x 5 min 90% FTPace, P5min
Sample Day 12
Endurance tempo 75-80% FTPace
Intervals:
3 x (4 x 1 min 110-115% FTPace, P1min)
SP 10 min easy jog tempo (75% FTPace)