Who is this training plan for?

This plan is specifically designed for Advanced runners who want to build a rock-solid foundation for a 10km road race. It is ideal for athletes with 6 to 9 hours available per week who want to improve their aerobic ceiling before moving into race-specific intensity.

Plan Details

• Type: Base Training


• Duration: 10 Weeks


• Intensity Measure: % of Threshold Heart Rate (%THR)


• Equipment Required: Heart Rate Monitor and GPS Monitor

Why use this training plan?

Base training is the single most crucial training phase of the year. Many athletes never reach their full potential because they neglect this critical foundation. This plan focuses on improving your aerobic fitness and sport-specific strength, preparing your musculoskeletal system for the rigours of future high-volume and high-intensity phases. By the end of these 10 weeks, you will be a more efficient, resilient runner.

What can you expect?

The plan follows a progressive loading structure, starting at 5 hours and 40 minutes and building to a peak of 8 hours and 14 minutes.

• Week 1: Initial Testing (Establishing your %THR zones)


• Weeks 2-5: Block 1 – Aerobic Development & Strength


• Weeks 6-9: Block 2 – Aerobics Capacity & Endurance


• Week 10: Re-test Week (Measuring your fitness gains)

What is included?

• Strength & Mobility: Dedicated sport-specific flexibility and core strength routines to prevent injury.


• Free Performance Tools: Access to our proprietary training tools to help you accurately calculate your %THR zones.


• Facility Requirements: Access to a flat 5km route is recommended for testing weeks.