Threshold pace based Sub 45min 10k Plan 9 weeks

Author

Ash Tuck - Kinetic Sports

Length

9 Weeks

Typical Week

5 Run

Longest Workout

4.97 miles

Plan Specs

running 10km beginner intermediate time goal 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.

Suitable for experienced runners with an understanding of threshold pacing. This plan will achieve a sub 45 minute 10k beginning with 2 weeks of acclimatisation to the rquired speed. The programme then progresses to improving speed endurance.

Athletes are able to schedule 1 catch up call every 4 weeks (2 calls toal) and weekly email correspondence to monitor progress.

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 03:47

Back to Plan Details

Sample Day 1

1:00:00
68TSS
Steady Run

Just below 10k pace

Sample Day 3

0:45:00
49.9TSS
Steady Run

Just below 10k pace

Sample Day 4

0:30:00
42.5TSS
Short Paced Effort

Last 10 minutes of the run to be at 10k pace

Sample Day 5

0:45:00
49.9TSS
Steady Run

Just below 10k pace

Sample Day 7

0:40:00
52.8TSS
1:1 Intervals

1 minute faster than normal pace followed by 1 minute slower than normal pace. Repeat 10 times. Warm up and cool down as normal

Sample Day 8

1:00:00
68TSS
Steady Run

Just below 10k pace

Sample Day 10

0:45:00
49.9TSS
Steady Run

Just below 10k pace

Threshold pace based Sub 45min 10k Plan 9 weeks

$40.00 - Buy Now
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