Dave's 10km Advanced Plan(ENG) • 18 Week • 5 Workouts per Week

Author

David Rocktaeschel

All plans by this Coach

Length

18 Weeks

Typical Week

4 Run

Longest Workout

1:50 hrs

Plan Specs

running 10km intermediate advanced pace based

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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Summary

Includes Structured Workouts

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


Learn More about Structured Workouts.


Plan Overview:


• 18 Weeks
• 5 running workouts per week
• Starting with 4 hours the plan increases to 5 hours
• 2 strength workouts per week
• maximum 10% increase in training volume to avoid overtraining
• after 3 weeks of power follows a rest week
• Initial fitness test and a retest every 4-8 weeks - so you can always train in your optimal training areas
• You train according to PACE or according to your heart rate. You can find more information here: Article about determination
• The training sessions can be downloaded to your Garmin watch, Zwift and other apps
• Email support for questions or help using the plan
• Reusable plan (incl. updates) - How to import the plan into your calendar


What do you need:


YOU...
✅ have been training for at least 1 year on average 4 times per week
✅ are healthy
✅ are ready to run 5 times a week
✅ have a sports watch with which you can track your pace and heart-rate


You will receive 3 EXTRAS on this plan:


1. 50% discount on my online run analysis. You will find the discount code in your plan on the 1st day. A description of how the online run analysis works can be found here: Online Running Analysis
2. Guide for your running ABC exercises
3. functional fitness plan


Do you have any questions? Then just write me now!

David Rocktäschel
www.coach-dave.de
dave@coach-dave.de

Let’s go!!!

YourCoach Dave


Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 04:19

David Rocktaeschel

www.Coach-Dave.de

Komme Gesund an dein Ziel

Back to Plan Details

Sample Day 1

0:50:00
77.8TSS
TH Pace Test 50"

Run for testing your Threshold.

Warm Up:
10 min (Z2)

The Test:
run 30 min so fast as you can.
Take the average Pace und Heartrate
Setup the Pace and Heartrate in your profil (later)

Cooldown
10 min (Z2)

Sample Day 3

0:40:00
50.4TSS
Zone2 40" with technique (78-88% THPace)

run 40 min @ Z2
after 10 min do the exercises attached

Sample Day 5

0:50:00
63.3TSS
Zone2 50" (78-88% THPace)

run 50 min @ Z2

Sample Day 6

1:10:00
83.5TSS
ProA 70" Zone1/2 (70-88% THPace)

progressive run:
24 min @ Z1
23 min @ lower Z2
23 min @ upper Z2 (aerobic threshold)

Sample Day 7

0:40:00
50.7TSS
Zone2 40" with 5x20 strides (78-88% THPace)

run 40 min @ Z2 with 5x20 strides (Z5) at the end

Sample Day 9

0:55:00
76.4TSS
Speedrun Zone2/4 55" (2x12.5") (78-101% THPace)

WarmUp:
10 min @ Z1
MainSet:
2 x 12.5 min @Z4 with 2,5 min break in Z1
CoolDown:
neg. progressive run:
5 min @ upper Z2 (aerobic threshold)
5 min @ lower Z2
5 min @ Z1

Sample Day 10

0:40:00
50.4TSS
Zone2 40" with technique (78-88% THPace)

run 40 min @ Z2
after 10 min do the exercises attached

Dave's 10km Advanced Plan(ENG) • 18 Week • 5 Workouts per Week

$49.00 - Buy Now
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