CD - 10k Plan • 8 Weeks • 3 Workouts/Week • Pace • 3:40h-4:15h
Browse Training Plan Store
CD - 10k Plan • 8 Weeks • 3 Workouts/Week • Pace • 3:40h-4:15h
Author
Coach Dave
All plans by this CoachLength
8 Weeks
Typical Week
3 Run, 2 Strength, 2 Day Off
Longest Workout
2:00 hrs
Plan Specs
running 10km beginner intermediate 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.
Still have questions about this plan?
ACCESS YOUR PLAN ANYWHERE
Every training plan is built specifically to use within the TrainingPeaks desktop apps, iOS app, and Android app. During purchase you will be asked to login or create a free account to start your training.
Summary
Includes Structured Workouts
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
10k - Plan Overview:
• 8 weeks
• 3 workouts per week
• training with pace
• 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 pace
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
Stats
Sample Day 1
Warm Up: 10 min in Zone1
Main Part: 40 min in lower Zone2
Cool down: 10 min in Zone1 with 3 Strides at the end
Sample Day 2
Do each exercise 3 times (3 sets) for 30 seconds
30 seconds break between the sets
1 minute break between the exercises
1. Plank
2. Glute Bridge
3. Side Plank (both sides)
4. Bird Dog
5. Swimmer
Sample Day 4
Warm up: 10 min in Zone1
Main Part: 5 min Zone 2, 4 x (5 min in Zone 4-5 / 2,5 min in Zone 1), 5 min in Zone 2,
Cool Down: 10 min in Zone1
Sample Day 5
Do each exercise 3 times (3 sets) for 30 seconds
30 seconds break between the sets
1 minute break between the exercises
1. Plank
2. Glute Bridge
3. Side Plank (both sides)
4. Bird Dog
5. Swimmer
Sample Day 6
Warm up: 10 min in Zone1,
Main Part: 80 min in Zone2
Cool Down: 10 min in Zone1
Sample Day 8
Warm Up: 10 min in Zone1
Main Part: 50 min in lower Zone2
Cool down: 10 min in Zone1 with 3 Strides at the end
Sample Day 9
Do each exercise 3 times (3 sets) for 45 seconds
30 seconds break between the sets
1 minute break between the exercises
1. Plank
2. Glute Bridge
3. Side Plank (both sides)
4. Bird Dog
5. Swimmer