BCA | Intermediate | 12 Weeks | 10km Run

Author

Jonathan Melville

All plans by this Coach

Length

12 Weeks

Typical Week

2 Day Off, 1 Other, 5 Run, 1 Strength

Longest Workout

1:30 hrs

Plan Specs

running 10km intermediate time goal pace based tss 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.

The BCA Vision

BCA is on a continual search to find the latest scientific knowledge that can be applied to your training programme. This process involves helping as many people as possible achieve their unique performance goals. BCA always puts your desires at the centre of its service and contests for your causes.

Upon purchasing the programme you are more than welcome to get in touch with me at: info@breakawaycoachingandanalytics.com

How do I know I'm an intermediate?
If you have a PB between 40-35 minutes this programme is for you. Although if you feel you purchased the wrong training plan, then please get in touch and the programmes can be swapped.

The program is packed with a variety features to improve your performance. Some of these features include a programme manual with all the details, PDF documents for each workout giving you useful information for every session, nutrition plans to optimise recovery and enhance performance, plus more.

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 04:17

Jonathan Melville

Breakaway Coaching and Analytics

BCA is on a continual search to find the latest scientific knowledge that can be applied to your training programme. This process involves helping as many people as possible achieve their unique performance goals. BCA always puts your desires at the centre of its service and contests for your causes.

Be part of the BCA vision and advance your performance.

Back to Plan Details

Sample Day 1

0:20:40
23.6TSS
Accumulation Phase | Wk. 1 | Activation Run

The opening session of the 12 weeks is to activate the required muscle groups used when running. During the 20 minutes block focus on the correct running technique - take note of the Steps per Minutes (SPM).

Sample Day 2

0:25:00
28.2TSS
Accumulation Phase | Wk. 1 | Endurance Run

5 minutes WU 70-75% of Threshold Pace, 15 minutes 80-85%, 5 minutes CD 5 70-75%.

Sample Day 2

0:30:00
Accumulation Phase | Wk. 1 | Hypertrophy

Please see attached document for you strength plan.

Sample Day 3

0:30:00
34.6TSS
Accumulation Phase | Wk. 1 | Endurance Run

Longer endurance block, WU: 5 minutes, 70-75%, 20 mins 80-85%, 5 mins CD 70-75%

Sample Day 5

0:30:00
38.9TSS
Accumulation Phase | Wk. 1 | Tempo Run

Five x 3 mins @ 89-95%, with 1 min recovery (endurance) 80-85.

Sample Day 5

0:30:00
Accumulation Phase | Wk. 1 | Hypertrophy

Please see attached excel document for you strength plan.

Sample Day 6

0:40:00
43.3TSS
Accumulation Phase | Wk. 1 | Endurance Run

Long endurance base to build base miles. WU 10 mins 70-75%, 20 mins block 78-83%, CD 75-75%.

BCA | Intermediate | 12 Weeks | 10km Run

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