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10k in 45'

Author

Peter Naegeli

All plans by this Coach
No Ratings

Length

8 Weeks

Plan Specs

running 10km intermediate advanced masters multi day

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Plan Description

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

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
4:18 hrs 1:20 hrs
Workouts Per Week Weekly Average Longest Workout
4:18 hrs 1:20 hrs

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
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

0:45:00
38.1TSS
Take it easy

40' at around 6:00 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 40" at approx 4:00 RI 20") and RI 2' between the 2 series, Cool down 10'

Sample Day 4

0:45:00

45' ca 5:00 / k

Sample Day 6

1:00:00

25 Warmup

4 x 5' at 4:40.  Rest Intervall (RI) 2'30",
Cooldown 10 minutes easy

Sample Day 7

1:00:00
1 hour progressive

50' progressive from 6:00 to 4:40. min/k

Sample Day 8

0:45:00
38.1TSS
Pick ups!

40' at around 6:00 min/k

+ 10 SL (strait lines. "pickups).

Cooldown 5'

Sample Day 10

0:42:00
27.6TSS
2 x 5 x 30

■ 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'

$39.00 - Buy Now