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

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

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)

Sample Day 2
0:55:00
71.8TSS
Intervals

WU 15 min easy jog tempo

6 x 3 min 100-105% FTPace, P2min

CD

Sample Day 4
1:00:00
75.7TSS
Endurance with sub-threshold tempo

Endurance tempo 75-85% FTP

4 x 5 min 95-100% FTPace, P5min

Sample Day 6
1:00:00
73.3TSS
Endurance with intervals

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 7
1:00:00
56.3TSS
Endurance run

70-80% FTPace

Sample Day 9
1:05:00
88.1TSS
Intervals

WU 15 min easy jog tempo

10 x 3 min 95-100% FTPace, P1min

CD

Sample Day 11
1:15:00
89.1TSS
Endurance with sub-threshold tempo

Endurance tempo 75-85% FTPace

5 x 5 min 90% FTPace, P5min

Sample Day 13
1:09:00
85.1TSS
Endurance with intervals

Endurance tempo 75-80% FTPace
Intervals:
3 x (4 x 1 min 110-115% FTPace, P1min)
SP 10 min easy jog tempo (75% FTPace)

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

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