10-12km Beginner

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 01:45

We are going to work with training that varies between distance and time.
Remember that your HR is based on 220 - age. So you will be able to train within the desired zone.
Types of training:
Fartlek - You will have pace oscillation (Fast and Slow)
Interval - Generally on Z4 or Z5 with rest stopped.
Continuous / Aerobic / Long Running - Running generally in Z2 / Z3 continues and without stops.

Sample Day 1
0:50:00
37.8TSS
Fartlek

Sample Day 3
0:50:00
40TSS
Fartlek

Sample Day 5
0:45:00
37.5TSS
Aerobic

Sample Day 7
0:50:00
37.8TSS
Fartlek

Sample Day 9
4.35mi
Aerobic

Sample Day 11
5.84mi
Interval

Sample Day 13
4.35mi
Aerobic