Sportstest 10 weeks to 10k. Sub 40 club runner, Sunday race.
Sportstest 10 weeks to 10k. Sub 40 club runner, Sunday race.
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Length
10 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
This is a 10 week training plan designed for club runners and those targeting a sub 40 minute road 10km event (6.1 miles) and has been prepared by Dr Garry Palmer
Over the period of 70 days, the plan firstly builds training volume, then adds in a significant level of threshold running and ends with a 2 week taper. The taper in achieved by reducing both volume and duration of the sessions, whilst maintaining intensity. It is designed to get you to the start line in the best possible shape, and carefully takes consideration of overload and recovery.
The plan is best targeting to runners who have been running a minimum of 25 km (15 miles) per week for at least the previous 3-6 weeks in a preparation phase. It also assumes they will have previously undertaken at least 2 long steady runs over 45 mins duration.
The plan uses a combination of target distance (for interval sessions) but is focused on using heart rate based zone running (for longer aerobic efforts), but the athlete can easily switch these metrics to use the plan as duration based or pace based training sessions.
The plan is suitable for any road based 10km race. However, please note, it assumes that race day is on a SUNDAY. The plan can be reused for future races.
The sessions prescribed are based on Dr Palmers book Elite Performance Running; From Middle Distance to Marathon
PLEASE NOTE: The weekly and average weekly training hours shown in the summary are incorrect as TrainingPeaks fails to account for the duration of the intensity sessions. This will be corrected when you add your personal metrics for threshold heart rate and threshold pace. Apologies. :-)
How it Works
Training Plan Sample Week
Stats
Average Weekly Breakdown
Workouts | Weekly Average | Longest Workout |
---|---|---|
Run
x5
|
02:18:00 | 01:15:00 |
Day Off
x2
|
—— | —— |
Other
x2
|
00:54:00 | 00:30:00 |
Workouts Per Week | Weekly Average | Longest Workout | |
---|---|---|---|
|
02:18:00 | 01:15:00 | |
|
—— | —— | |
|
00:54:00 | 00:30:00 |
Training Load By Week
This plan works best with the following fitness devices:
- Heart Rate Monitor
- This plan includes a Free Basic TrainingPeaks Account.
- Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
- Track your performance with robust data tracking and detailed graphs.
- Plan for your event in the TrainingPeaks calendar.
- Track your weight, sleep, hours, fatigue and stress while you train.
- Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
- If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More
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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