Overview
This is a structured 10–12km intermediate program designed for runners who want to go beyond simply completing the distance — focusing on pace control, speed development and consistent performance.
Training is based on a time-based system combined with % pace, allowing each session to be individualized while maintaining the correct physiological stimulus.
How It Works
Before starting the program, you need to establish your reference pace:
Perform a 12-minute maximal effort test (flat course)
Use your average pace to define your training zones
Set your zones in TrainingPeaks:
Settings → Zones → Speed/Pace → Threshold Pace → Save
This step ensures that all sessions are aligned with your current fitness level.
Training Structure
The program includes a balanced combination of:
Endurance sessions → build aerobic capacity and efficiency
Interval sessions → improve speed and VO₂ response
Fartlek sessions → develop pacing variability and control
Optional strength training sessions are included to support performance and injury prevention.
Execution Guidelines
All sessions should be guided by % pace
Heart rate can be monitored, but pace is the primary reference
Consistency and control are key for progression
Final Note
This is not a generic running plan.
It is a structured system designed to help you train with purpose and execute your race with confidence.
Over 20 years involved in Triathlon and Running the concept about Training is basically PROCESS and PATIENT.
As a Bachelor in Sports and running many races around the world I have get a lot experience from others and myself. How much I'm studying more I'm learning about endurance sports (Triathlon and Running).
There are a lot ways to achieve your goals in Endurance Sports. The best coach will adjust the best way for you.
Let me know about you and your goals and together we can getting there!