Browse More Plans

Your Perfect 10 kms Intermediate / Advanced Week 9 to 11 (English Version)

Author

SWIMLAB / SWIMLABTEAM.ES

All plans by this Coach

Length

3 Weeks

Plan Specs

running 10km intermediate advanced masters weightloss time goal multi day power based hr based pace based tss based strength

Refund Policy

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?

Plan Description

This final 3 Weeks of 11 Weeks plan is designed to seek the best performance in a 10 km event, with an emphasis on improving speed and race thresholds, through a 11-week progression. With a competition in week 7 and in week 11.

It is aimed at people with time constraints and commitments, making the most of every aspect to work to achieve your best 10 km mark.

Training Plans are the same Workouts that SWIMLAB uses with his own Clients. Battle tested and podium approved.

Discover the benefits of a SWIMLAB Training Plans
• Oportunity to have a plan in spanish or english version.
• All plans are backed by SWIMLAB 100% Guarantee
• Exclusive Membership to our private SWIMLAB Training Group on Tenerife, Spain...
• Our Plans meet the needs of Cyclists and Endurance Athletes of all abilities...

For more information visit: SWIMLABTEAM.ES




Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
3:36 hrs 0:55 hrs
0:50 hrs 0:30 hrs
—— ——
Workouts Per Week Weekly Average Longest Workout
3:36 hrs 0:55 hrs
0:50 hrs 0:30 hrs
—— ——

Training Load By Week


SWIMLAB / SWIMLABTEAM.ES

With over 15 years of academic, training and competitive experience, SWIMLAB shares a training method that leads you to project your goals and archieve them.
With my sportings experience in SWIMLAB, we adapt your time and space to training, standing out for being a full time team and the complete disposal of the innovative athlete, as the aplication of new training methods.
LIVE THE SWIMLAB EXPERIENCE...

*Degrees available to the interested.

Sample Day 1

0:40:00
22.1TSS
Reco Run

Run with heart rate in zone 1 on a flat, soft surface. VERY easy. Embarrassingly slow. Best alone.

At the end of the training, dedicate a minimum of 10 minutes to core and abdominal work as well as stretching.

Sample Day 2

0:55:00
71.3TSS
Progressive Race Pace Simulation Run

10´Warm up

5 kms at 88% + 4 kms at threshold pace


5´cool down

Sample Day 3

0:55:00
30.7TSS
Reco Run

Run with heart rate in zone 1 on a flat, soft surface. VERY easy. Embarrassingly slow. Best alone.

At the end of the training, dedicate a minimum of 10 minutes to core and abdominal work as well as stretching.

Sample Day 3

0:06:00
2.9TSS
Progressions

just after running run the progressions to activate the body and its speed through short stimuli

6 x 10 seconds x 50 seconds walk...

Sample Day 4

0:46:30
50.6TSS
2000´s Session

10´ Warm Up


4 x 10´´ Progressions x 50´´ walk

3x2000 (1-2 ...10´´ more fast than race pace, 3 15´´ more fast aprox.), x 2´30´´estatic rec.

5´Cool Down


At the end of the training, dedicate a minimum of 10 minutes to core and abdominal work as well as stretching.

Sample Day 5

0:30:00
8TSS
Foam Roller Massage (Attached File).

Foam Roller session model.

Sample Day 7

0:55:00
61.4TSS
Progressive Race Pace Simulation Run

15´ Progressive Warm Up

more fast every 5´or km...7kms



15´ Cool Down

At the end of the training, dedicate a minimum of 10 minutes to core and abdominal work as well as stretching.

$10.99 - Buy Now