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

Author

Simon Brooker

All plans by this Coach

Length

10 Weeks

Typical Week

2 Day Off, 4 Run, 1 Custom

Longest Workout

6.21 miles

Plan Specs

running 10km beginner intermediate

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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Summary

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

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

Stats

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

Simon Brooker

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.

Back to Plan Details

Sample Day 1

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 2

0:30:00
30.6TSS
Easy Run 30mins

Sample Day 3

0:40:00
41.1TSS
Easy 40mins

Sample Day 5

0:50:00
51.7TSS
Easy 50mins

Sample Day 8

1:00:00
65.7TSS
Easy 60mins

Sample Day 10

0:45:00
49.7TSS
Intervals 45mins

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

Sample Day 12

0:30:00
30.6TSS
Easy Run 30mins

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

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