10k intermediate (45min) - 16 weeks
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Plan Description
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.
ecoaching.sport@gmail.com
Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Run
x3
|
2:55 hrs | 1:30 hrs |
|
Strength
x3
|
1:02 hrs | 0:20 hrs |
|
Other
x3
|
0:55 hrs | 0:20 hrs |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
2:55 hrs | 1:30 hrs | |
|
|
1:02 hrs | 0:20 hrs | |
|
|
0:55 hrs | 0:20 hrs |
Training Load By Week
This plan works best with the following fitness devices:
- Heart Rate Monitor
- GPS
