10-12km Intermediate

Author

Concept Sports Coaching

Length

8 Weeks

Typical Week

3 Run

Longest Workout

8.08 miles

Plan Specs

running 10km intermediate

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.

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.

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 01:32

Back to Plan Details

Sample Day 1

1:00:00
46.7TSS
Fartlek

Sample Day 3

0:56:00
46TSS
Interval

Sample Day 5

4.35mi
Aerobic

Sample Day 7

0:50:00
36TSS
Fartlek

Sample Day 9

4.35mi
Aerobic

Sample Day 11

5.97mi
Interval

Sample Day 13

5.59mi
Aerobic

10-12km Intermediate

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