10k in 45'

Author

Peter Naegeli

All plans by this Coach

Length

8 Weeks

Typical Week

5 Run

Longest Workout

6.78 miles

Plan Specs

running 10km intermediate advanced masters multi day

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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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

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 04:18

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

0:45:00
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'

10k in 45'

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