10k - Break the 40' -- HR based - Pace based

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10k - Break the 40' -- HR based - Pace based

Author

Jerem Coach

All plans by this Coach

Length

16 Weeks

Typical Week

4 Run, 2 Other, 2 Strength

Longest Workout

1:15 hrs

Plan Specs

running 10km beginner intermediate advanced masters time goal hr based pace based tss based strength

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Summary

Includes Structured Workouts

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Break the rules !

Here a program to achieve a 10k under 40 minutes.
This training program is aimed at an intermediate 10k road runner who wants to build a solid running base and who wants to increase his maximal aerobical speed. If you're stuck at a certain level, this program is for you.
The program is based on %Maximum Heart Rate.
The program includes a running-specific core strength training program.

This plan is a specific preparation for a race. You need to realize a general preparation before begin this program.
A general preparation lasts between 2 and 4 months and consists of:
- 3 trainings a week endurance (<75% HRmax)
And one of this training:
- Speed training
- Increase your maximal aerobic speed
- Hillworks

If you find this program too easy or too hard, please contact me at the following adress and I will make a few adaptations with pleasure.
jeremierosset@hotmail.com

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 03:55
Training Load By Week
Average Weekly Training Hours: 03:55
Average Weekly Breakdown

Jerem'Coach

Strength and conditioning coach in Switzerland.

Sample Day 1

0:45:00
45TSS
Endurance

Sample Day 1

0:20:00
26.7TSS
Core training

Can be realised during running for exemple

Sample Day 2

0:45:00
45TSS
Endurance

Sample Day 2

0:20:00
Stretching

Select 3 exercices

Sample Day 5

0:20:00
Stretching

Select 3 exercices

Sample Day 5

0:20:00
26.7TSS
Core training

Can be realised during running for exemple

Sample Day 6

0:50:00
50TSS

Endurance

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