PACE 10 KM TRAINING PLAN EXPERIENCED (4 days/week training)
Author: Guido Vroemen
Length: 7 Weeks
Tags: running, 10km, advanced, pace based
Typical Week: 3 Day Off, 4 Run
Longest Workout:
6.21 miles
Event:
10 KM
Author: Guido Vroemen
Length: 7 Weeks
Tags: running, 10km, advanced, pace based
Typical Week: 3 Day Off, 4 Run
Longest Workout:
6.21 miles
Event:
10 KM
PACE 10 KM TRAINING PLAN EXPERIENCED (4 days/week training)
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)
WU 15 min easy jog tempo
6 x 3 min 100-105% FTPace, P2min
CD
Endurance tempo 75-85% FTP
4 x 5 min 95-100% FTPace, P5min
Endurance tempo 75-80% FTPace
Intervals:
2 x (5 x 1 min 100-105% FTPace, P1min)
SP 10 min easy jog tempo (75% FTPace)
70-80% FTPace
WU 15 min easy jog tempo
10 x 3 min 95-100% FTPace, P1min
CD
Endurance tempo 75-85% FTPace
5 x 5 min 90% FTPace, P5min
Endurance tempo 75-80% FTPace
Intervals:
3 x (4 x 1 min 110-115% FTPace, P1min)
SP 10 min easy jog tempo (75% FTPace)
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