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BCA | 10 Kilometer Plan Pace – INTERMEDIATE – 11 wks. + 24/7 Email Support

Author

Jonathan Melville

All plans by this Coach
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Length

11 Weeks

Plan Specs

running 10km intermediate time goal pace based tss based strength base period

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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.

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Plan Description

Breakaway Coaching and Analytics

The following 11-week plan peaks you for a 10km race and is suitable for time limited intermediate runners. The event is planned for a Sunday however, the 15+ page training guide informs you how to adjust the programme to peak for the Saturday.

Intermediate Runners:
- Moderate experience.
- The programme starts at 4:05 hours and progresses to 05:34 hours (max week)
- Short workouts mid-week to accommodate work.
- 6 run workouts per week.
- 1 strength workout per week.
- The programme uses pace.

What does this programme include?
- Email support 24/7
- Data analysis (upon request) every 6 weeks
- Programme guide, Nutrition guide and Strength training/exercise guide (40 + pages total)
- You can re-use the plan as much as you please.

Contact BCA directly for help:
Email: info@breakawaycoachingandanalytics.com
Website: https://www.breakawaycoachingandanalytics.com/



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
4:00 hrs 1:30 hrs
0:19 hrs 0:30 hrs
—— ——
Workouts Per Week Weekly Average Longest Workout
4:00 hrs 1:30 hrs
0:19 hrs 0:30 hrs
—— ——

Jonathan Melville

Breakaway Coaching and Analytics

BCA offers 3 coaching services designed to suit your requirements:

  • Pre-built training programmes
  • Personalised pre-built training programmes ~ £8 per week.
  • Bespoke one-to-one coaching ~ £120 per month

If you are unsure which plan to use, fill in the form below and BCA will handpick one for you:
https://docs.google.com/forms/d/e/1FAIpQLScuGin-4FAkMU5sex_RN_ftievhDXg9nYi99B6nFDuwRcYpjg/viewform

Sample Day 1

0:30:00
27.3TSS
activation + sprints # 1

MS - 4 mins @ 70-75% + 10 secs @ max. x 4

FOCUS: To increase muscle fiber recruitment. Activation ride to bring the body up to speed with training and to pace/prevent overload early on in the programme.

Sample Day 1

0:30:00
12.5TSS
strength and conditioning + plyometrics # 4

FOCUS: Plyometrics training to activate/increase muscle fibers used. Exercises are completed with just body weight. The speed of contraction is 2 seconds down and 1 seconds up. Before each starting each exercise complete a warm up of 5-10 reps @ body weight.

Please feel free to change, adjust or add exercises that suits you best or for variation.You are not expected to compete all the exercises. Just finish the most you can (without rushing) in the prescribed time.

warm up.
- foam rolling
- resistance band

mainset - core: *
- plank = 20-60 secs x 2-3 sets
- russian twist = 6-12 reps x 2-4 sets
- glute bridge = 6-8 reps x 2-4 sets

mainset - lower body: 12-15 reps x 2-3 sets:
- single leg hops
- lateral jumps
- landing stability
- single leg squat

mainset - upper body:
- push ups jumps = 4-6 reps x 2-3 sets
- opposite arm and leg reach = 4-6 reps x 2-3 sets

* 1 set = 1 side, therefore, 4 sets = 2 sides each.

Sample Day 2

0:50:00
78.1TSS
threshold pace run + test # 1

Complete the following FTP test to set your training zones. Only take the average pace from the full minutes as your new FTP. Warm Up: 4 minutes @ 60-65% ------------------------------------------------------- 1 minutes @ 75-80% 1 minutes @ 60-65% Repeat x 3 4 minutes @ 80-85% 1 minutes @ 60-65% ------------------------------------------------------- Mainset: 30 minutes @ 100-110% ------------------------------------------------------- Cool Down: 10 minutes @ 60-65%.

Sample Day 3

0:40:00
46.6TSS
aerobic endurance run + basic # 1

MS - 30 mins @ 78-88%

FOCUS: Aerobic Endurance Ride to improve your ability to use oxygen. Maintain high cadence throughout the during endurance block (150+ rpm).

OPTIONS: If you are short on time, complete and advanced endurance run (83-88%) but decrease time by 5-10%.

Sample Day 4

0:40:00
46.6TSS
aerobic endurance run + basic # 1

MS - 30 mins @ 78-88%

FOCUS: Aerobic Endurance Ride to improve your ability to use oxygen. Maintain high cadence throughout the during endurance block (150+ rpm).

OPTIONS: If you are short on time, complete and advanced endurance run (83-88%) but decrease time by 5-10%.

Sample Day 5

0:35:00
46.1TSS
tempo endurance run + short # 3

MS - 4 mins @ 94% + 1 mins @ 75%. x 5.

FOCUS: Shorter tempo intervals to focus on developing increased recovery time between efforts. Workout to be complete on indoor trainer. Maintain good running form throughout. Effort level is just below 5 km pace.

Sample Day 6

0:50:00
59.6TSS
aerobic endurance run + basic # 1

MS - 40 mins @ 78-88%

FOCUS: Aerobic Endurance Ride to improve your ability to use oxygen. Maintain high cadence throughout the during endurance block (150+ rpm).

OPTIONS: If you are short on time, complete and advanced endurance run (83-88%) but decrease time by 5-10%.

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