Peak for your race with 5-7 workouts per week!
"After 5 or so weeks of using your program I'm already reaping huge gains. I'm already running 5k's in just over 20 minutes which is faster now at 40 years old than when I was in my mid 20's!" - Daniel Dragic, 18th February 2018 -
"I can’t tell you how much I’m enjoying the plan. It’s amazing to know what I’m doing weeks in advance!" – Rachel Kjearsgaard, 8th April 2018
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This plan is designed to get you in peak shape for your target 10K "A" race. There's a fitness test at the start to enable you to train at the correct intensity and track your progress. The workouts are measured in duration so you spend the right amount of time on your feet to avoid under/over training. There are 5-7 workouts per week including a strength session. There's a day off each week. To be successful with this plan you should already be running 5 or 6 times per week and capable of running 70 mins non-stop. Guidance is provided for Heart Rate, Feel or Pace. You can start this plan any Monday.
Still not sure? We will happily switch your plan within 14 days of purchase.
This fitness test helps you to set your pace and heart rate training zones and thresholds for Training Peaks.
5 mins in Z2 (easy/steady).
4 x (30 secs accelerating from Z2 to Z4 + 30 secs recoveries in Z1).
Run for 30 mins at the fastest pace you can maintain for the duration. Record your average pace and ideally average heart rate too.
5 mins in Z1 to Z2 (easy).
These short intervals at your top end pace will boost your ability to utilise oxygen, improving your running efficiency.
10 mins in Z2.
5 x (30 secs accelerating from Z2 to Z5 + 30 secs recoveries in Z1).
8 x (45 secs in Z5, with 20 sec recoveries in Z1) 4 mins recovery in Z1,
8 x (45 secs in Z5, with 20 sec recoveries in Z1)
10 mins in low Z2.
All in low to mid Z2. An easy run that can be done as a warm up to the Strength & Conditioning session that's planned for today.
Please click on the link below for your guide to the strength and conditioning workouts.
Strength and Conditioning will help maintain your muscle mass and these specific exercises are designed to improve the economy of your running performance.
This run is designed to simulate race day, including efforts at race pace with short recoveries. You will benefit both psychologically and physiologically.
5 mins in Z2.
4 x (30 secs accelerating from Z2 to Z4 + 30 sec recoveries in Z1).
4 x (9 mins in upper Z4 + 2 min recoveries in Z1).
5 mins in low Z2.
All in low to mid Z2. This run should feel easy and you should be able to hold a conversation. These runs gradually build your endurance and increase your efficiency. All in low to mid Z2.
Easy or steady run all in Z2. Finish the last 10 minutes in upper Z4.