10k in 45'
Author
Peter Naegeli
All plans by this CoachLength
8 Weeks
Typical Week
5 Run
Longest Workout
6.78 miles
Plan Specs
running 10km intermediate advanced masters multi day
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Summary
If you want to progress and shave another 5 mminutes from your PB and run that next 10 k just under 45 minutes, this plan may be just what you are looking for, repeating sessions, building speed and endurance, 3 weeks hard, one week easy, 3 weeks hard and a taper week. a quite defined schedule to make logistics easier and approx 4 hours a week.
Stats
Sample Day 1
40' at around 6:00 min/k
+ 8 SL (strait lines. "pickups).
Cooldown 5'
Sample Day 3
■ 25' + 5 strait lines ( SL). pickups.
+ 2 series of (5 x 40" at approx 4:00 RI 20") and RI 2' between the 2 series, Cool down 10'
Sample Day 4
45' ca 5:00 / k
Sample Day 6
25 Warmup
4 x 5' at 4:40. Rest Intervall (RI) 2'30",
Cooldown 10 minutes easy
Sample Day 7
50' progressive from 6:00 to 4:40. min/k
Sample Day 8
40' at around 6:00 min/k
+ 10 SL (strait lines. "pickups).
Cooldown 5'
Sample Day 10
■ 25' + 5 strait lines ( SL). pickups.
+ 2 series of (6 x 40" at approx 4:00 RI 20") and RI 2' between the 2 series, Cool down 10'