Browse More Plans

CD - 10k Plan • 4 Weeks • 4 Workouts/Week • Heart-Rate (THR) • 4:40h-5:30h

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
• 4 workouts per week
• training with heart rate (threshold heart rate - THR)
• start with 4 hours and 40 minutes and increases to 5 hours and 30 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 3-4 times per week and run at least 18 miles per week
✅ are healthy
✅ are ready to run four 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




Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
3:57 hrs 2:00 hrs
0:34 hrs 0:20 hrs
—— ——
Workouts Per Week Weekly Average Longest Workout
3:57 hrs 2:00 hrs
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

Sample Day 1

0:50:00
41.3TSS
Foundation Intervals - 50

Warm up: 10 min in Zone1
Main Part: 2 x (10 min Zone 2 / 3 min in Zone 1 )
Cool Down: 10 min in Zone1

Sample Day 1

0:20:00
Core Step 1 - 3x45

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

Sample Day 2

1:00:00
63.3TSS
Tempo Run - 30

Warm up: 10 min in Zone1
Main Part: 5 min in Zone 2, 30 min in Zone 4, 5 min in Zone 2
Cool Down: 10 min in Zone1

Sample Day 4

1:00:00
70TSS
VO2MAX long Intervals - 4x5 - 10k

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

0:20:00
Core Step 1 - 3x45

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

Sample Day 6

1:50:00
103.3TSS
Long Run - 110

Warm up: 10 min in Zone1,
Main Part: 90 min in Zone2
Cool Down: 10 min in Zone1

Sample Day 8

1:10:00
63.3TSS
Foundation - 70

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

$9.95 - Buy Now