10k - Break the 50' - HR Based - Pace based

Average Weekly Training Hours 01:50
Training Load By Week
Average Weekly Training Hours 01:50
Training Load By Week

Do you want to realize a 10k in less than 50min?
Here's a program to be completed in 12 weeks to achieve your goal.

This program 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:
- 2 trainings a week endurance (<75% HRmax)
- 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

Sample Day 1
0:20:00
26.7TSS
Lower body workout

Can be realised during running for exemple

Sample Day 5
0:45:00
45TSS

Endurance

Sample Day 5
0:20:00
26.7TSS
Core training

Can be realised during running for exemple

Sample Day 7
0:20:00
26.7TSS
Lower body workout2

Can be realised during running for exemple

Sample Day 10
0:40:00
40TSS
Endurance

Endurance
During the training: 10x10 ankle jumps

Sample Day 12
0:50:00
50TSS
Endurance

Endurance

Sample Day 12
0:20:00
26.7TSS
Core training

Can be realised during running for exemple

Jerem'Coach

Strength and conditioning coach in Switzerland.