10k Road Running (Sub 40) Training Plan- Sessions 100% Exportable to Garmin

Author

Ironman Certified Coach Joel de Bem. With athletes in more than 10 countries around the world.

All plans by this Coach

Length

15 Weeks

Typical Week

1 Custom, 5 Run, 3 X-Train

Longest Workout

1:27 hrs

Plan Specs

running 10km intermediate advanced masters pace based tss based

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.

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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.



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Our training plans come with the signature of our Ironman Certified Coach Joel A. de Bem, one of the only coaches  who brings the proposal of sharing training plans in: 


English;


Español;


Português.


Focus



    * Entrepreneurs with limited time for training, but who find in sport their valve of escape.


    * Athletes who want to improve their performance in a smart way, whether amateur or professional.


    Unique



    Maybe we will not get to sell 7.000 plans. For the simple fact that we treat each athlete as a unique. You will feel differentiated. You are not a number. You will be part of our legion. We are the link between your journey​​, towards your goal. We have athletes in more than 10 countries around the world.


    commandos plans


    We have training plans for any stage of your training. 


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    The commandos methodology system has been thought for more than a decade. And now, after years of studies and experiments with our athletes around the world, we are offering this method that will enhance every physical capacity to the extreme, without compromising your body and much less your time.
    For any questions about our service, get in touch directly with our coach.

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 06:07
Training Load By Week
Average Weekly Training Hours: 06:07
Average Weekly Breakdown

Joel A. de Bem

Ironman Certified Coach

Triathlon training plans from sprint to an IRONMAN triathlon races, and ENDURANCE sports such as cycling, running and open water swimming. Extremely personalized tracking online training plans which prioritizes the details of each athlete as if it were the only one. All training plans include access to our Ironman Certified Coach and resources including explanatory videos through our youtube channel and social media. Our specialty is the training of executives with limited time for training.

Back to Plan Details

Sample Day 1

0:33:00
41.4TSS
BLK1,W1,S1-interval

Sample Day 2

0:48:00
74.7TSS
CROSS-W01,Stabilization-SS01

MS:
https://youtu.be/mlEAwp4hHt8
Pre exhaustion: FIRE HIDRANT
Followed by: SUPER SET
ISOMETRIC: 60''
EXECUTION: 15 X
STRETCHING: 45''
EXECUTE 4 GROUPS
SEE VIDEO:
TT- 1:00

Sample Day 3

0:35:00
48TSS
Hip Alingment

https://youtu.be/rWM1jAHZwu8

Sample Day 3

0:20:00
31.1TSS
Support Session (EF)

WU reactive training 10'
https://youtu.be/HKerh1nrfxw

Sample Day 4

0:25:11
34TSS
Agility drills

https://youtu.be/tm_dgPfO-Ew

Sample Day 4

0:48:49
47TSS
BLK1-S1/4,SS4-INDOOR-TREADMILL

WU: 10' bike spinning/ 3 sets running drills
https://youtu.be/tm_dgPfO-Ew
MS: 15 x 200m 10km/hr/1'spinning fast
Cadence: each 5'', execute 15 steps
TT- 0:55

Sample Day 5

0:35:00
49.1TSS
100's-SS1W1,10k

Warm up:


It is essential that these exercises precede the training.

Reactive Training:
https://youtu.be/HKerh1nrfxw
Running Efficiency
https://youtu.be/tm_dgPfO-Ew

10k Road Running (Sub 40) Training Plan- Sessions 100% Exportable to Garmin

$96.00 - Buy Now