10k in One Hour
Author
Peter Naegeli
All plans by this CoachLength
8 Weeks
Typical Week
4 Run
Longest Workout
1:10 hrs
Plan Specs
running 10km beginner multi day
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Summary
If you want to achieve the next level and run maybe one of your first 10 k just under one hour, 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 2.5 to 3 hours a week.
Stats
Sample Day 1
40'at around 6:40 min/k
Sample Day 3
■ 25' + 5 strait lines ( SL). pickups.
+ 2 series of (4 x 30" at approx 5:00 RI 30
") and RI 2' between the 2 series, Cool down 10'
Sample Day 6
25 Warmup
5 x 3' at 5:30. Rest Intervall (RI) 2'30",
Cooldown 10 minutes easy
Sample Day 8
40' 40'at around 6:40 min/k
Sample Day 10
25' + 5 SL
+ 2 sets of (5 x 30" at 5:00, RI'30") and RI 2' in between the 2 sets
cooldown 10'
Sample Day 12
50' progressive from 6:40 to 5:30. min/k
Sample Day 14
25 Warmup
5 x 4' at 5:30. Rest Intervall (RI) 2'30",
Cooldown 10 minutes easy