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CD - 10k Plan • 4 Weeks • 3 Workouts/Week • Heart-Rate (THR) • 3:40h-4:15h

Includes Structured Workouts

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


Learn More about Structured Workouts.

Author

Coach Dave

All plans by this Coach
No Ratings

Length

4 Weeks

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.

Still have questions about this plan?
Includes Structured Workouts

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


Learn More about Structured Workouts.

Plan Description


10k - Plan Overview:


• 4 weeks
• 3 workouts per week
• training with heart rate (threshold heart rate - THR)
• start with 3 hours and 40 minutes and increases to 4 hours and 15 minutes
• 2 core workouts per week
• maximum 10% increase of the training volume to avoid overtraining
• four week cycle / every 4th week is recovery
• structured workouts
• training sessions can be downloaded automatically to your Garmin watch, Zwift and other apps
• Email support for questions or help with using the plan
• Reusable plan (including updates)


The plan fits for you, if You…:


✅ train since at least 1/2 year on average 2-3 times per week
✅ are healthy
✅ are ready to run three times a week
✅ have a sports watch that tracks your heart rate


Do you have any questions? Then just write to me now!


www.coach-dave.de
dave@coach-dave.de

Let’s go!!!

Your Coach Dave




Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Runx3
3:00 hrs 2:00 hrs
Day Offx2
—— ——
Strengthx2
0:34 hrs 0:20 hrs
Workouts Per Week Weekly Average Longest Workout
Run
3:00 hrs 2:00 hrs
Day Off
—— ——
Strength
0:34 hrs 0:20 hrs

Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor

All supported devices

David Rocktaeschel

www.Coach-Dave.de

Komme Gesund an dein Ziel