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

Author

Jerem'Coach

All plans by this Coach

Length

12 Weeks

Typical Week

3 Run, 2 Strength

Longest Workout

6.84 miles

Plan Specs

running 10km beginner intermediate weightloss hr based strength

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Summary

Includes Structured Workouts

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


Learn More about Structured Workouts.

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

Stats

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

Jerem'Coach

Strength and conditioning coach in Switzerland.

Back to Plan Details

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

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

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