Peak for your race with 4 to 6 workouts per week!
"Just wanted to drop a message and let you know that I was extremely pleased with the plan! Your plan combined with TrainingPeaks is the perfect combination." Mike O'Reilly, Aug 2018
"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, Feb 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 in the 1st week enabling you to train at the correct intensity. The workouts are measured in duration so you spend the right amount of time on your feet and avoid under/over training. Each week there are 4-5 workouts plus a strength session and a day off. The 3rd week is easier to aid recovery and adaptation. To be successful with this plan you should already be jogging 3 or 4 times per week and able to jog 45 mins non-stop. Guidance is provided for Heart Rate, Feel or Pace.
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).
Run/jog for 30 mins at the fastest pace you can maintain for the duration. Record your average pace and ideally average heart rate too.
Get warm or dry clothes on and walk for 5 mins. Optional gentle stretching session after.
All in Z2. These runs are to be done slowly. They will gradually build your endurance and increase your efficiency. If you do them faster, you'll increase your injury risk for no real benefit.
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.
These runs will improve your ability to manage greater intensities of effort for a longer periods of time. Also getting you used to running your race pace.
10 mins in Z2.
4 x (30 secs accelerating from Z2 to Z4 + 30 sec recoveries in Z1).
8 min in mid Z4 + 2 min recoveries in Z1,
6 min in mid Z4 + 2 min recoveries in Z1,
4 min in mid Z4 + 2 min recoveries in Z1,
5 mins in low Z2.
Easy or steady run all in low to mid Z2. You should be able to chat at this pace. These runs are to be done slowly. They will gradually build your endurance and increase your efficiency. If you do them faster, you'll increase your injury risk for no real benefit.
Easy or steady run all in Z2. You should be able to chat at this pace. This is your long run and will gradually increase in duration.
5 mins in low Z2,
6 mins in upper Z2,
6 mins in low Z3,
7 mins in upper Z3,
7 mins in low Z4,
5 mins in mid Z4.
5 mins in low Z2.