Iron Cowboy: 10K Level 0 (Pace-based, 2 to 3.5 Hours per Week)

Author

Iron Cowboy

Length

12 Weeks

Typical Week

2 Day Off, 5 Run

Longest Workout

1:00 hrs

Plan Specs

running 10km beginner masters weightloss pace based

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

Includes Structured Workouts

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


Learn More about Structured Workouts.


Iron Cowboy


Multiple Guinness World Record holder and the only athlete to ever complete 50 Ironmen in 50 days in 50 days (the 50-50-50), James Lawrence (the Iron Cowboy) has inspired thousands of athletes around the world. to redefine the impossible. Now you can train like the Iron Cowboy and achieve what you never thought possible. This Iron Cowboy Run plan uses the same system that launched James to impossible success. Whether you are a beginner or a pro, this plan will help you break through your perceived limitations and achieve impossible goals.


Memberships


These are the same plans available in a Team Iron Cowboy Membership. Enjoy significant additional benefits, including access to unlimited plans, when you become a part of Team Iron Cowboy.


Evergreen Plan


All purchased Iron Cowboy plans remain in your TrainingPeaks plan library. You can reuse the plan as often as you like, beginning or ending at any point in the plan.


100% Structured Workouts


This plan leverages the TrainingPeaks structured workout feature using the intensity specified in the plan title above. Workouts can be exported to a supported device, which will automatically guide you through the session with duration, lap, and intensity prompts. Workouts do not have to be exported to be performed effectively, as the detailed descriptions provide all the information you need to successfully complete the workout.


Support


Documentation for your plan can be found at the Iron Cowboy Resources page. You will be able to contact us directly to request clarification on any issue.

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 02:31

Back to Plan Details

Sample Day 1

0:20:00
22.8TSS
RF1 or Cross Train

5 minutes in Run Zone 1, 10 minutes Run Zone 2, 5 minutes Run Zone 1

Sample Day 2

0:20:00
22.8TSS
RF1 or Cross Train

5 minutes in Run Zone 1, 10 minutes Run Zone 2, 5 minutes Run Zone 1

Sample Day 4

0:30:00
36.7TSS
RSP3

5 minutes Z1, 5 minutes Z2, 5 x (1 minute Z4/2 minutes Z1) 5 minutes Z1

Sample Day 5

0:25:00
29.5TSS
RF2 or Cross-Train

5 minutes in Run Zone 1, 15 minutes Run Zone 2, 5 minutes Run Zone 1

Sample Day 6

0:25:00
29.5TSS
RF2

5 minutes in Run Zone 1, 15 minutes Run Zone 2, 5 minutes Run Zone 1

Sample Day 8

0:25:00
29.5TSS
RF2

5 minutes in Run Zone 1, 15 minutes Run Zone 2, 5 minutes Run Zone 1

Sample Day 9

0:30:00
36.3TSS
RF3 or Cross-Train

5 minutes in Z1, 20 minutes Z2, 5 minutes Z1

Iron Cowboy: 10K Level 0 (Pace-based, 2 to 3.5 Hours per Week)

$59.00 - Buy Now
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