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10k SUB 40-minute-Hydrate & Dominate® by TeamKattouf®

Author

Dr. Rick Kattouf II

All plans by this Coach
No Ratings

Length

10 Weeks

Plan Specs

running 10km advanced

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.

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Plan Description

Welcome to 10k SUB 40-minute-Hydrate & Dominate® built by TeamKattouf® Coaching & Training. This 10-week program is designed to help assist you in running a SUB 40-minute 10k. This program will have a nice mix of strength training workouts and running workouts. The running workouts will be designed around pace and heart rate. In addition to the workouts, this plan also includes details on the Fuel & Supplements needed for pre-workout, in-workout, post-workout and Race Day Fueling. Let's have an incredible 10-weeks, run a 10k PR and Show Your Workout Who's Boss®! **if you have any questions on the advisability of the workouts and/or supplements based on medical conditions, medications, injuries, etc., be sure to consult with your physician**



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
—— ——
33mi 10mi
Workouts Per Week Weekly Average Longest Workout
—— ——
33mi 10mi

Dr. Rick Kattouf II

TeamKattouf® Inc.

Whether your goals revolve around improved overall health & fitness, improved body composition and/or improved sports performance, TeamKattouf® Coaching & Training can help assist you.

TeamKattouf® offers Full Custom Coaching Programs, Training Plans and Nutrition Supplements. Contact us today for a complimentary interview to discuss your needs, goals and how TeamKattouf® Coaching & Training can help assist you. http://www.teamkattouf.com, rick@teamkattouf.com, 866-966-1422, Skype @coachkattouf

Sample Day 1

8mi
Running pace & HR assessment

For the 2 mile effort at RPE 8-9, run this at the effort and intensity as if it were the final 2 miles of a 5k race. Following your workout, set your running HR and pace zones. If TrainingPeaks calculates these values for you post-workout, use those values to set your zones. If not, do the following...use the average HR and average pace of the final mile of that 2-mile effort (RPE 8-9) as your HR and pace threshold. For example, if the average HR in that final mile is 180bpm and the final mile was 7:00; use 180bpm as your run LT threshold and 7:00 as your run pace threshold. And input these numbers into TP so that your zones will be established.
see details below...

Sample Day 2

4mi
Aerobic Endurance

see details below...accurate pace zones will be set/established following the run assessment and your input of your threshold pace.

Sample Day 3

4mi
Aerobic Endurance

see details below...accurate pace zones will be set/established following the run assessment and your input of your threshold pace.

Sample Day 5

6mi
Progressive Build

see details below...accurate pace zones will be set/established following the run assessment and your input of your threshold pace.

Sample Day 6

6mi
Aerobic Endurance

see details below...accurate pace zones will be set/established following the run assessment and your input of your threshold pace.

Sample Day 8

7.5mi
Race Rehearsal-101%

see details below...

Sample Day 9

3mi
Endurance Builder

see details below...accurate HR zones will be set/established following the run assessment and your input of your threshold pace.

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