Covid19 Solo 10km Challenge - Advanced
Rob DallimoreAll plans by this Coach
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.Still have questions about this plan?
With Covid19 affecting our race calendars here's a chance for you to plan your own 'Virtual 10km' and test yourself to see what you can do. Why not tell your Training Partners to join you in this virtual challenge, and you can all set your own 'race date' and share in the training to get there.
Those of you undertaking this Training Plan should have a good level of fitness. It is assumed that you can run for over an hour and have had experience running at a variety of paces, and are not currently injured
The key to this program, and completing the 10km in a good time, is to keep the sessions within your own limits!! You may be tempted to do the easier runs harder than prescribed, and this is the problem we see with most runners, they try to run the easy stuff too fast and the fast stuff not fast enough. Remember that speed is relative to you - do not compare yourself to anyone else. You may think you are running slow because you think your speed is slow, but if you can't make the target efforts as set out in the plan then you are running too fast for you. Relax, slow down, find a rhythm and that pace that you CAN maintain, even if it is easy easy easy! And don't worry, with training consistency your speed will increase with time, but don't force it as this will only make your running a chore and we want you to LOVE running.
We'd love you to tell the world what you're doing. So after your workouts, if you are posting it to Strava, Instagram, Facebook etc; be sure to mention you are doing the Foot Traffic Half Marathon Solo Challenge, and use the Hashtags #FootTrafficTri #TrainingLab #10ksolochallenge
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|3:58 hrs||1:45 hrs|
|1:45 hrs||1:00 hrs|
|0:15 hrs||0:15 hrs|
Day Off x1
|Workouts Per Week||Weekly Average||Longest Workout|
||3:58 hrs||1:45 hrs|
||1:45 hrs||1:00 hrs|
||0:15 hrs||0:15 hrs|