10k - Break the 40' -- HR based - Pace based
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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
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.
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|2:28 hrs||1:15 hrs|
|0:42 hrs||0:20 hrs|
|0:43 hrs||0:20 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||2:28 hrs||1:15 hrs|
||0:42 hrs||0:20 hrs|
||0:43 hrs||0:20 hrs|
Training Load By Week
This plan works best with the following fitness devices:
- Heart Rate Monitor