4 weeks 10km PB Plan

Author

Greyling Coaching

All plans by this Coach

Length

4 Weeks

Typical Week

6 Run, 3 Strength, 1 Day Off

Longest Workout

9.32 miles

Plan Specs

running 10km intermediate advanced time goal hr based pace based strength

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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.

If you have only 4 weeks left to taper and peak for your 10k then this is the plan for you. I have successfully coached many athletes on this plan to run their best 10k time.

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 01:25
Training Load By Week
Average Weekly Training Hours: 01:25
Average Weekly Breakdown

Landie Greyling

Greyling Coaching

Landie & Christiaan Greyling has been on the trail running scene since 2008. They were in love with the sport from the very start. The couple met on a trail, got engaged on trail and even married on a trail in 2012. Trails are where they spent most of their time together and the results are paying off!

Back to Plan Details

Sample Day 1

7.46mi
Easy 12k @THR

In general, Easy running is running at a comfortable, conversational pace, which certainly may vary daily, depending on how you are feeling. You may be up to 20 seconds slower or faster than the specified pace on a given day. Purpose: Running at your Easy pace promotes physiological benefits that build a solid base from which higher-intensity training can be performed. The heart muscle is strengthened, muscles receive increased blood supplies and increase their ability to process oxygen delivered through the cardiovascular system.

Sample Day 1

0:03:00
3 Minutes Plank habit

Make planking a daily habit.
30sec for each exercise.
Alternatives can include:
1 Normal plank
2 Side Plank
Lift one leg after 30 minutes
3 Spiderman
4 Superman
5 Hip openers x2

Example video:
https://youtu.be/b5PWjVafhsM

Sample Day 2

6.4mi
Speed 10x400

Flat 400m on grass, gravel or track, aim to do each repeat in the same time. Rest can be VERY Easy jogging. Please note your times for each repeat. Aim to run all the same time.

Intensity: Reps are fast, but not necessarily "hard," because work bouts are relatively short and are followed by relatively long recovery bouts. 

Recoveries are to be long enough that each run feels no more difficult than the previous run, because the purpose of Reps is to improve speed and economy and you can not get faster (nor more economical) if you are not running relaxed. 
If it takes 3 minutes recovery between Rep 400s, then that is what is needed. Reducing rest time between individual work bouts does not make for a better workout, in fact it probably makes for a worse workout because the short rests could increase the stress and lead to poor economy. 

Think of Reps as similar to current 1500m race pace.



Purpose: To improve your speed and economy.

Sample Day 3

6.21mi
Easy 10k @THR

In general, Easy running is running at a comfortable, conversational pace, which certainly may vary daily, depending on how you are feeling. You may be up to 20 seconds slower or faster than the specified pace on a given day. Purpose: Running at your Easy pace promotes physiological benefits that build a solid base from which higher-intensity training can be performed. The heart muscle is strengthened, muscles receive increased blood supplies and increase their ability to process oxygen delivered through the cardiovascular system.

Sample Day 3

0:03:00
3 Minutes Plank habit

Make planking a daily habit.
30sec for each exercise.
Alternatives can include:
1 Normal plank
2 Side Plank
Lift one leg after 30 minutes
3 Spiderman
4 Superman
5 Hip openers x2

Example video:
https://youtu.be/b5PWjVafhsM

Sample Day 4

5.47mi
Speed 6x800 @pace

Flat 800m on grass, gravel or track, aim to do each repeat in the same time. Rest can be VERY Easy jogging. Please note your times for each repeat. 

Generally in the range of 95-100% of VO2max or 98-100% of HRmax. Intervals are "hard" but not all-out running by any means. Usually at a pace that you could maintain for about 10-15 minutes in a serious race. Intervals are best if they involve runs of 3 to 5 minutes each (800m and 1000m workbouts are typical), with jog recoveries of similar duration (not necessarily, equal distance); relative to the runs they follow. If a workout calls for "hard" runs, then go by feel and imagine 5k race pace, as he intensity of each run.

Purpose: Stress your aerobic power (VO2max). It takes about two minutes for you to gear up to functioning at VO2max so the ideal duration of an "Interval" is 3-5 minutes each. The reason not to go past 5-minutes is to prevent anaerobic involvement, which can result in blood-lactate build-up.

Sample Day 6

6.21mi
2 x 5km Threshold run

Intensity: Generally in the range of 83-88% of VO2max or 88-92% of HRmax. Threshold pace is comfortably hard running for either a steady 5 to 6km 

or repeated runs of 5 to 15 minutes each, with 1 to 3 minutes of rest between the runs.

Purpose: To improve endurance.

4 weeks 10km PB Plan

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