10k - Plan Overview:

• 8 weeks
• 5 workouts per week
• training with heart rate (threshold heart rate - THR)
• start with 5 hours and 20 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