Optimal Running 10k Race Plan - 20w/16w/12w
Mark PerryAll plans by this Coach
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?
20,16 or 12 week schedule, without coaching support.
Five training sessions and two rest days per week. Rest days are Monday and Friday. Key sessions are generally Tuesday and Thursday, with longer runs on Sunday (the schedule works well around a standard working week)
Ability to add or remove a single non-key session per week, adding or removing a rest day accordingly.
The plan is designed in three phases: - Four week preparation phase, four week foundation phase and twelve week specific phase. Depending on current fitness levels, you can start at the appropriate point for you.
Plan is designed using PACE as the primary metric.
Goal 10k race time 45-60 minutes.
At least one year of injury free running experience.
Availability for a minimum of four training sessions per week.
Appropriate running watch/device having pace feedback at minimum.
Set Up Training Peaks(TP).
If new, enter general account settings.
If you want your planned sessions to synchronise with your completed sessions, link the appropriate device account to your TP account.
Set your 'Run Threshold Pace' to the same value as your projected 10k race pace (these values are equivalent to each other). This MUST be done prior to starting any training sessions within your plan. It isn't necessary to apply any other preset training zone calculations at this point, but you can do if you prefer.
All planned sessions will have pace, distance or duration ranges automatically installed.
There are no other metrics used, such as heart rate(HR), rating of perceived exertion(RPE) or running power(RP). These can still be used and recorded, depending on your preferences, but will only have a direct relationship with pace under your own guidance.
Your Optimal Running training plan is designed to begin at the poles of 'easy' and 'hard' intensity, gradually condensing towards your specific goal race pace(RP) as the schedule progresses. Key sessions will always have a direct relationship to RP.
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|3:05 hrs||1:30 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||3:05 hrs||1:30 hrs|