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

Includes Structured Workouts

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


Learn More about Structured Workouts.

Author

Running Fanatic

All plans by this Coach
No Ratings

Length

16 Weeks

Refund Policy

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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Includes Structured Workouts

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


Learn More about Structured Workouts.

Plan Description

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.
ecoaching.sport@gmail.com



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x4
2:28 hrs 1:15 hrs
Other x2
0:42 hrs 0:20 hrs
Strength x2
0:43 hrs 0:20 hrs
Workouts Per Week Weekly Average Longest Workout
Run
2:28 hrs 1:15 hrs
Other
0:42 hrs 0:20 hrs
Strength
0:43 hrs 0:20 hrs

Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor

All supported devices

Running Fanatic

Strength and conditioning coach in Switzerland.

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