PB 10K

Average Weekly Training Hours 03:07
Training Load By Week
Average Weekly Training Hours 03:07
Training Load By Week

As this is a PB 10K program it is assumed that you have done a 10K before and as such you probably have been somewhat disappointed by your performance over this distance. This program has been written to maximize the one key 10k workout on Sunday each week. You will focus on establishing and understanding the importance of training at easy, moderate and hard intensities over a 12 weeks detailed training program. The program also incorporates strength and conditioning app SWORKIT. Please read my companion posts at https://www.mindovermatterendurance.com/coaches-classroom to see how to achieve at your potential with this program.
If you have any questions about this program please do not hesitate to ask at any point during your training.

Sample Day 1
0:30:00
SWORKIT - Strength session

Download the training app for your device from https://sworkit.com/. I suggest following the monthly challenge as it varies the exercises and you can modify the program based on you individual needs.

Sample Day 2
0:55:00
41.7TSS
Easy Run

This is an easy run of 40 minutes at low intensity. Keep the heart rate at 180 minus your age. Follow this up with a ten minute cool down walk and 5 minutes of stretches. This run will frustrate you. If it does then you have done it correctly!

Sample Day 3
0:47:00
43.2TSS
Intervals

10 minutes warm up followed by main set which is 4 x 4 minutes at threshold and 90 seconds easy recovery. 10 minutes cool down/walk with 5 minutes of stretching.

Sample Day 4
0:30:00
SWORKIT - Strength session

Download the training app for your device from https://sworkit.com/. I suggest following the monthly challenge as it varies the exercises and you can modify the program based on you individual needs.

Sample Day 6
0:50:00
70TSS
Farklet session

Run at various intensities throughout the 35minute session. I suggest getting off the concrete and onto the soft trials.

Sample Day 7
6.21mi
Long Run

This is the first of 12 10k runs you will do throughout this program.
This run will get you looking at the jigsaw pieces of easy, moderate and hard. Make sure there is a definitive difference between the three intensities because each of these intensities serve a different function as you develop a PB for your 10K

Sample Day 8
0:30:00
SWORKIT - Strength session

Download the training app for your device from https://sworkit.com/. I suggest following the monthly challenge as it varies the exercises and you can modify the program based on you individual needs.

Sean Riley
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Mind Over Matter Endurance

Mind over Matter Endurance coaching was born from a shared goal of husband and wife triathletes. We provide multisport coaching for the 'everyman athlete', where our motto is Your goal, our journey.

We deliver a goal focused coaching service based on your unique training needs. We ensure support and accountability through positive encouragement and thoughtful two-way communication. This is provided through our holistic life experience approach, not simply a performance at all costs mentality.