Sportstest 10 weeks to 10k. Sub 40 club runner, Sunday race.
Author
Dr Garry Palmer
All plans by this CoachLength
10 Weeks
Plan Specs
running 10km intermediate advanced masters hr based
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.
Still have questions about this plan?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. :-)
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
|
2:18 hrs | 1:15 hrs |
|
|
—— | —— |
|
|
0:54 hrs | 0:30 hrs |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
2:18 hrs | 1:15 hrs | |
|
|
—— | —— | |
|
|
0:54 hrs | 0:30 hrs |
Training Load By Week
Sample Day 1
The bread and butter of your fitness is to develop the best cardiovascular fitness possible. These sessions may (at first) appear tedious, but holding a fixed heart rate will ensure you get an excellent whole body work out. This session is super short, so don't get carried away and run faster (or further) thank recommended, this way you should recover very quickly from it.
Sample Day 3
The bread and butter of your fitness is to develop the best cardiovascular fitness possible. These sessions may (at first) appear tedious, but holding a fixed heart rate will ensure you get an excellent whole body work out. This session is not too long so you should recover fairly quickly from it.
Sample Day 4
As you get stronger you will also get stiffer. It is really important you maintain mobility and are fully aware of any niggles that could potentially hamper your performance. Get on top of them before they halt you in your tracks!
If in doubt get advice from a Sports Physiotherapist who has experience of working with runners, and get them to show you some specific stretches that are relevant to you.
Sample Day 5
The bread and butter of your fitness is to develop the best cardiovascular fitness possible. These sessions may (at first) appear tedious, but holding a fixed heart rate will ensure you get an excellent whole body work out. This session is super short, so don't get carried away and run faster (or further) thank recommended, this way you should recover very quickly from it.
Sample Day 7
The bread and butter of your fitness is to develop the best cardiovascular fitness possible. These sessions may (at first) appear tedious, but holding a fixed heart rate will ensure you get an excellent whole body work out. This session is not too long so you should recover fairly quickly from it.
Sample Day 8
As you get stronger you will also get stiffer. It is really important you maintain mobility and are fully aware of any niggles that could potentially hamper your performance. Get on top of them before they halt you in your tracks!
If in doubt get advice from a Sports Physiotherapist who has experience of working with runners, and get them to show you some specific stretches that are relevant to you.
Sample Day 9
The bread and butter of your fitness is to develop the best cardiovascular fitness possible. These sessions may (at first) appear tedious, but holding a fixed heart rate will ensure you get an excellent whole body work out. This session is not too long so you should recover fairly quickly from it.