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10k in 45'


Peter Naegeli

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8 Weeks

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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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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.

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x5
4:18 hrs 1:20 hrs
Workouts Per Week Weekly Average Longest Workout
4:18 hrs 1:20 hrs

Training Load By Week

This plan works best with the following fitness devices:

  • GPS

All supported devices

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.

$39.00 - Buy Now