4 week to 10k

Author

Gagan Arora

Length

4 Weeks

Typical Week

2 Day Off, 5 Run

Longest Workout

1:00 hrs

Plan Specs

running 10km intermediate

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Summary

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Athlete with aerobic base, with basic strength can improve with this plan with 1 day of tempo and 1 day of threshold intervals and one day of aerobic capacity intervals. Running frequently (5xdays / week) for aerobic benefits and gradual building up load at threshold pace.

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 03:51

Back to Plan Details

Sample Day 1

0:34:00
46.9TSS
Run Intervals AT Pace

Sample Day 2

0:30:00
33.7TSS
Run Aerobic Pace

Sample Day 3

0:40:00
60TSS
Run Tempo Pace

Sample Day 4

0:30:00
33.7TSS
Run Aerobic Pace

Sample Day 6

1:00:00
72.4TSS
Run Aerobic Pace

Sample Day 8

0:40:00
56.9TSS
Run Intervals AT Pace

Sample Day 9

0:40:00
46.5TSS
Run Aerobic Pace

4 week to 10k

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