PACE 10 KM TRAINING PLAN EXPERIENCED (4 days/week training)
Author
Guido Vroemen
All plans by this CoachLength
7 Weeks
Plan Specs
running 10km advanced pace based
Refund Policy
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.
Still have questions about this plan?Plan Description
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
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
|
3:59 hrs | 1:20 hrs |
|
|
—— | —— |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
3:59 hrs | 1:20 hrs | |
|
|
—— | —— |
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)