CD - 10k Plan • 4 Weeks • 5 Workouts/Week • Heart-Rate (THR) • 5:30h-6:10h

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CD - 10k Plan • 4 Weeks • 5 Workouts/Week • Heart-Rate (THR) • 5:30h-6:10h

Author

Coach Dave

All plans by this Coach

Length

4 Weeks

Typical Week

4 Run, 2 Strength, 2 Day Off

Longest Workout

2:00 hrs

Plan Specs

running 10km intermediate advanced hr based

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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:


• 4 weeks
• 5 workouts per week
• training with heart rate (threshold heart rate - THR)
• start with 5 hours and 30 minutes and increases to 6 hours and 10 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 year on average 4-5 times per week and run at least 21 miles per week
✅ are healthy
✅ are ready to run five 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

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 05:02
Training Load By Week
Average Weekly Training Hours: 05:02
Average Weekly Breakdown

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

0:50:00
43.3TSS
Foundation - 50

Warm Up: 10 min in Zone1
Main Part: 30 min in lower Zone2
Cool down: 10 min in Zone1 with 3 Strides at the end

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

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