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10KM Plan 2019 - Intermediate - (Heart Rate) - Turnaround Sports - 18 Weeks


Tyler Coquelin

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18 Weeks

Plan Specs

running 10km intermediate time goal hr based

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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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Plan Description

This 10KM race plan is designed to get you in peak shape for your target "A" race 10Km. There are 5-6 runs a week, plus a day off. Turnaround Sports takes a unique approach that focuses on a number of important factors to get you not only fast but to the finish line as well! To be successful with this plan you should already be running 2-4 times per week and capable of running 3-4 miles non-stop. Guidance is provided via Heart Rate. Each workout will have specific Heart Rate zones for you to hit.


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
24mi 7mi
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Workouts Per Week Weekly Average Longest Workout
24mi 7mi
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Tyler Coquelin

Turnaround Sports

Turnaround Sports is here to help athletes achieve their goals. Whether you are just starting out or looking to get a new PR! We actively work with our athletes to help them achieve their goals together. Our goal is to help you achieve yours!

Sample Day 1

Easy Run

Sample Day 7

Easy/Base Miles

Sample Day 8


Sample Day 10

Tempo Day

Sample Day 11

Easy/Base Miles

Sample Day 12

Moderate Run

Sample Day 14

Easy/Base Miles

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