10km Plan - 10 Weeks (3 or 4days/week)

Average Weekly Training Hours 03:06
Training Load By Week
Average Weekly Training Hours 03:06
Training Load By Week

10km Race in 10 weeks, this plan will get you ready if you already have some fitness.

Most weeks have 4 days of running, some 3. Includes structured workouts

Check out www.simonbrookercoaching.com for more information on coaching plans

Sample Day 2
1:00:00
77.5TSS
Fartlek 60mins

Farklek run is a varying speed run, go for a 60min jog, pick random object such as light poles or letterboxes etc and run for a period of time and then vary the duration and intensity, walk some parts if needed.

Sample Day 3
0:30:00
30.6TSS
Easy Run 30mins

Sample Day 4
0:40:00
41.1TSS
Easy 40mins

Sample Day 6
0:50:00
51.7TSS
Easy 50mins

Sample Day 9
1:00:00
62.3TSS
Easy 60mins

Sample Day 11
0:45:00
49.8TSS
Intervals 45mins

After a good warm up do 6x30sec race pace efforts 30sec Jog recovery
Do a good cool down too

Sample Day 13
0:30:00
30.6TSS
Easy Run 30mins

Simon Brooker
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Simon Brooker Coaching

Whether you are looking at completing your first running or triathlon event or are a seasoned athlete, I can work with you to help you achieve your goals through smart programming individualized to your goals and personal commitments.
If you are a more seasoned athlete I can also offer tailored individual event specific programs.
I also can offer running form analysis or one on one sessions as required.