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CD - 10k Plan • 8 Weeks • 4 Workouts/Week • Heart-Rate (THR) • 4:30h-5:30h

Author

Coach Dave

All plans by this Coach

Length

8 Weeks

Plan Specs

running 10km intermediate advanced hr based

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


10k - Plan Overview:


• 8 weeks
• 4 workouts per week
• training with heart rate (threshold heart rate - THR)
• start with 4 hours and 30 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
4:15 hrs 2:00 hrs
0:34 hrs 0:20 hrs
—— ——
Workouts Per Week Weekly Average Longest Workout
4:15 hrs 2:00 hrs
0:34 hrs 0:20 hrs
—— ——

Training Load By Week


David Rocktaeschel

www.Coach-Dave.de

Komme Gesund an dein Ziel

Sample Day 1

1:00:00
53.3TSS
Foundation - 60

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 1

0:20:00
Core Step 1 - 3x30

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 2

0:50:00
50TSS
Tempo Run - 20

Warm up: 10 min in Zone1
Main Part: 5 min in Zone 2, 20 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 - 3x30

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

1:40:00
93.3TSS
Long Run - 100

Warm up: 10 min in Zone1,
Main Part: 80 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

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