10km under 50 minutes (in 12 weeks)

Author

Frank Senders

All plans by this Coach

Length

12 Weeks

Typical Week

4 Run, 1 Strength

Longest Workout

1:20 hrs

Plan Specs

running 10km beginner intermediate base period

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Summary

Includes Structured Workouts

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This plan takes you in 12 weeks to a 10k road race under 50 minutes. To start this plan you should be able to run/jog for 60 minutes straight.

In order to run a sub 50 minutes for 10K, you must be able to run below 5 minutes per kilometer for the distance (>12kmh for 1km). The reason I mention this, is that you will have to train at a pace faster than this speed (occasionally). So, if your running has consisted of a lot off Long Slow Distance running, it is time for change. A time for a change of attitude and a new fresh approach towards your training. What we are looking at to start with, is being able to run 5Km’s in 4min 50sec per kilometer.

Happy Training "Your Coach" Frank

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 03:05

Frank Senders

Stapsport

Over the past 30 years, I have coached athletes and teams to multiple National, European, World and even Olympic Championship titles. This in a variaty of disciplines like Triathlon, Marathon, Trail Running, Road, MTB and Cyclocross. I have worked with all levels of individual racers from novice to professional.
So if you need a coach to inspire you and to achieve your goals! Get in contact with me. Kind regards, Coach Frank

Back to Plan Details

Sample Day 1

1:00:00
RII 010: 5 times 800 with 400m off

Main set:
5 times 800m in 3.40/3.45"
Cool down

Sample Day 2

0:30:00
Core Stability Circuit

3 sets van:
10 sit ups (recht)
4 push ups
20"plank
Telkens 30" rust.

Sample Day 3

0:45:00
32.5TSS
RAa 004a: Endurance Run 45' + 3 Strides

Strides are accelerations (over a given time or distance) where you start at a jog, build to about 95% of your max speed, and then gradually slow to a stop.

Sample Day 5

0:50:00
51.7TSS
RAa 005: easy endurance run

Warm up easy + drills
30' endurance pace (see HR underneath)
Cool down

Sample Day 5

0:07:59
8 minutes-stretch

http://www.youtube.com/watch?v=79sXwpZUeBw

Sample Day 6

1:00:00
40TSS
RAa: 007 Easy Endurance

60 min easy endurance run. Watch your technique -Proud Form-

Sample Day 9

0:30:00
Core Stability Circuit

3 sets van:
10 sit ups (recht)
4 push ups
20"plank
Telkens 30" rust.

10km under 50 minutes (in 12 weeks)

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