10k intermediate (45min) - 20 weeks

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10k intermediate (45min) - 20 weeks

Author

Jerem'Coach

All plans by this Coach

Length

20 Weeks

Typical Week

3 Run, 3 Other, 3 Strength

Longest Workout

9.32 miles

Plan Specs

running 10km beginner intermediate advanced masters weightloss time goal hr based pace based tss based strength

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Summary

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


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Do you want to realize a 10k in less than 45min?
Here's a program to be completed in 12 weeks to achieve your goal.

This training program is aimed at an intermediate 10k road runner who wants to build a solid running base and who wants to increase his maximal aerobical speed. If you're stuck at a certain level, this program is for you.
The program is based on %Maximum Heart Rate.
The program includes a running-specific core strength training program.

This program is a specific preparation for a race. You need to realize a general preparation before begin this program.
A general preparation lasts between 2 and 4 months and consists of:
- 2 trainings a week endurance (<75% HRmax)
- Speed training
- Increase your maximal aerobic speed
- Hillworks

If you find this program too easy or too hard, please contact me at the following adress and I will make a few adaptations with pleasure.
jeremierosset@hotmail.com

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 04:55
Training Load By Week
Average Weekly Training Hours: 04:55
Average Weekly Breakdown

Jerem'Coach

Strength and conditioning coach in Switzerland.

Sample Day 1

1:00:00
39.99TSS
AE1. Easy Run 1h HR.

Run in heart rate 1 on a mostly flat, soft surface such as on a trail or in a park. VERY easy. Best done alone. If feeling very tired shorten this run or don't do it.

Sample Day 2

0:20:00
Stretching

Select 3 exercices

Sample Day 2

0:20:00
26.7TSS
Core training

Can be realised during running for exemple

Sample Day 3

1:00:00
39.99TSS
AE1. Easy Run 1h HR.

Run in heart rate 1 on a mostly flat, soft surface such as on a trail or in a park. VERY easy. Best done alone. If feeling very tired shorten this run or don't do it.

Sample Day 3

0:20:00
26.7TSS
Lower body workout

Can be realised during running for exemple

Sample Day 4

0:20:00
Stretching

Select 3 exercices

Sample Day 4

0:20:00
26.7TSS
Core training

Can be realised during running for exemple

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