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Running - 10 km - New PB

Author

Filip Aleksander Meo

All plans by this Coach

Length

12 Weeks

Plan Specs

running 10km intermediate advanced time goal hr based pace based strength base period

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Plan Description

Do you want to set a new Personal Best on the 10 km? This 12-week plan is specifically designed for intermidiate/advanced runners who wants to run under 40 min on the 10 km. The training is carefully structured. I believe that the best way to becomming a good runner is to do it step-by-step. There is no shortcut! This is a plan that increases the training load every week in blocks of 3 weeks. The start of three new weeks starts with slightly less volume than the week before.

See if it works for you!

If you have any questions, i am always available to answer.



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
3:32 hrs 1:00 hrs
0:50 hrs 0:30 hrs
0:15 hrs 0:15 hrs
Workouts Per Week Weekly Average Longest Workout
3:32 hrs 1:00 hrs
0:50 hrs 0:30 hrs
0:15 hrs 0:15 hrs

Training Load By Week


Filip Aleksander Meo

Filip Meo

Filip Meo, 18 years of age, from Norway

6 years experience in running.
4 years experience in triathlon
1 year experience as a coach
10 km PB: 33:08
800 meter swim PB: 9:40

I find it interesting to work with athletes no matter level or age.
I currently train and work with teenagers and age-gropers in triathlon.

Sample Day 1

0:35:00
3.73mi
Run z1

Easy run/jog. Just stay in z1. 55-72 % of Max HR. Strech for 5 minutes after the run. Perfect session to do 5 min with drills as well.

Sample Day 1

0:15:00
Injury prevention

Use 15 every now and then no matter how much you have been training. Of course, if you have an injury, don't use the injured muscle, bone or tendon.

Sample Day 2

0:30:00
Bodyweight/core

Bodyweight strength for the whole body + core strength. Ask if you want a more specific program for strength!

Sample Day 3

0:45:00
4.97mi
Run z1-2

45 min run + drills and strides, do 2*100 meter 90% of max speed. Stretching 5 min

Sample Day 4

1:00:00
6.21mi
Run z3: 3/4*8 min

z3 intervals
15 min warm-up + drills and 2*100 strides
3*8 min z3 (83-87% of Max HR)
15 cool-down
A little stretching is ok!

Sample Day 5

0:20:00
Bodyweight/core

Shorter strength session for the whole body + core strength. Please contact me if you need excersises!

Sample Day 6

0:45:00
4.97mi
Run z1-2

The same session as on wednesday. Remember drills and strides: 2*100 meters 95% of max. Remember it is important that the strides start easy and ends almost at max speed. Stretching 5 min

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