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Sportstest 10 weeks to 10k. Sub 60 improving runner, Sunday race.

Author

Dr Garry Palmer

All plans by this Coach
No Ratings

Length

10 Weeks

Plan Specs

running 10km beginner intermediate masters time goal hr based

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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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Plan Description

This is a 10 week training plan designed for beginner or improving runners who are targeting a sub 60 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 (close to race pace) 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 individuals who have been running a minimum of 3 days per week for at least the previous 3-6 weeks in a preparation phase. It also assumes they are happy/able to run 5km continuously in one run without stopping.

The plan is focused on using heart rate based zone running for both steady aerobic efforts and interval sessions. However the athlete can easily switch these metrics to use the plan as distance 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 some of the weekend sessions that are included. 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
3:09 hrs 1:15 hrs
—— ——
1:00 hrs 0:30 hrs
Workouts Per Week Weekly Average Longest Workout
3:09 hrs 1:15 hrs
—— ——
1:00 hrs 0:30 hrs

Training Load By Week


Dr Garry Palmer

Sportstest

Sportstests' Dr Garry Palmer provides the ultimate personalised coaching & sports testing for cyclists, triathletes and runners. Whether you're a beginner or an elite athlete, knowing your personalised training zones will help you improve faster and to a higher level.

Testing provides a wealth of information such as your Vo2 max, aerobic threshold, lactate threshold, aerobic capacity and much more. Knowing how hard to train and where your weaknesses lie will help you become a better athlete.

Sample Day 1

0:30:00
26.7TSS
Steady endurance 30 mins

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

0:20:00
17TSS
EASY recovery run - 20 mins

We are using this session to freshen up your legs. Get used to running at a slower effort. Build very gradually to pace, take time to look at the world around you, recover and ENJOY :-)

Sample Day 4

0:30:00
Roll and Stretch

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 6

0:30:00
27.3TSS
EASY recovery run - 30 mins

We are using this session to freshen up your legs. Get used to running at a slower effort. Build very gradually to pace, take time to look at the world around you, recover and ENJOY :-)

Sample Day 7

0:45:00
41TSS
Steady endurance 45 mins

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

0:30:00
Roll and Stretch

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

0:45:00
41.1TSS
EASY recovery run - 45 mins

We are using this session to freshen up your legs. Get used to running at a slower effort. Build very gradually to pace, take time to look at the world around you, recover and ENJOY :-)

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