10k in 50'

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10k in 50'


Peter Naegeli

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8 Weeks

Typical Week

4 Run

Longest Workout

1:10 hrs

Plan Specs

running 10km beginner intermediate

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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.


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

peter naegeli


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
Coaching is based on your feedback, defined by RPE, HR or Power. up to you.
Get in touch with me to learn more. English, German and French speaking.

Sample Day 1

Take it easy

40'at around 6:30 min/k

+ 8 SL (strait lines. "pickups).

Cooldown 5'

Sample Day 3

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


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

Sample Day 7


25 Warmup

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

Sample Day 8


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

+ 10 SL,

Cooldown 5'

Sample Day 10


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

50' progressive

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

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