10k in One Hour
Author
Peter Naegeli
All plans by this CoachLength
8 Weeks
Plan Specs
running 10km beginner multi day
Refund Policy
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.
Still have questions about this plan?Plan Description
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
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
|
3:00 hrs | 1:10 hrs |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
3:00 hrs | 1:10 hrs |
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