10k in 50'

Author

Peter Naegeli

All plans by this Coach

Length

8 Weeks

Typical Week

4 Run

Longest Workout

1:10 hrs

Plan Specs

running 10km beginner intermediate

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Summary

If you want to achieve the next level and cut down a few minutes from your PB and run that next 10 k just under 50 minutes this plan may be just what you are looking for, repeating sessions, building speed and endurance, 3 weeks har, one week easy 3weeks hard and a taper week. a quite defined schedule to make logistics easier and approx 4 hours a week.

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 03:12

peter naegeli

kona-coaching.com

I offer individual triathlon and swimming coaching programs and work with you closely and intensively to achieve your goals. Online coaching is also possible. I am located in Switzerland near Neuchatel and have training groups in Biel and Fribourg as well that you may join.
My philosophy is definitely towards quality instead of quantity.

And I love to motivate and share my experience.

Get in touch with me to learn more. English, German and French speaking.

Back to Plan Details

Sample Day 1

0:40:00
33.8TSS
Take it easy

40'at around 6:30 min/k

+ 8 SL (strait lines. "pickups).

Cooldown 5'

Sample Day 3

0:40:20
25.9TSS
2 x 5 x 30

■ 25' + 5 strait lines ( SL). pickups.
+ 2 series of (5 x 30" at approx 4:20 RI 20") and RI 2' between the 2 series, Cool down 10'

Sample Day 5

0:45:00

40 to 45' progressive, faster and faster, ca 5:00 / k

Sample Day 7

1:00:00

25 Warmup

3 x 5' at 5:00.  Rest Intervall (RI) 2'30",
Cooldown 10 minutes easy

Sample Day 8

0:58:20
72.1TSS

40' 40'at around 6:30 min/k

+ 10 SL,

Cooldown 5'

Sample Day 10

0:45:00

25' + 5 SL
+ 2 sets of (6 x 30" at 4:20, RI'20") and RI 2' in between the 2 sets

cooldown 10'

Sample Day 12

0:50:00
50' progressive

50' progressive from 6:30 to 5:00. min/k

10k in 50'

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