10k - New PB in 8 weeks
J. NoackAll 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?
You are an runner, triathlete or endurance athlete with some experience in running. You've already entered some competetions and want to crush your PB.
This plan can be used on it's own or can be integrated in any triathlon or other plan. But make sure you do not add too much intensity in any other disciplin! Focus on endurance work in your additional workouts.
The key sessions that you definitely shouldn't miss in each week are the short intervals, the tempo workout or long intervals and the long endurance run. But do not skip all the easy runs and just focus on intensity either. Also the easy runs have their purpose!
The plan can easily be adjusted for your individual needs. If you're not used to run 3.5-4h a week, we would recommend to shorten some workouts. Do 2-5 reps less and a shorter Cooldown in the workouts with short intervals (1-3min). Also go straight into the Cooldown after the tempo / threshold intervals. Over the weeks you can carefully add some volume.
If you're used to run quite a bit, you can add additional endurance workouts or lengthen the Z2-parts, in particular the long-run can be longer if you feel comfortabel and the overall volume doesn't exceed your usual running volume.
If you change the order or the day of the workout, be sure you have enough time to recover in between.
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Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|4:15 hrs||1:30 hrs|
|1:28 hrs||0:45 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||4:15 hrs||1:30 hrs|
||1:28 hrs||0:45 hrs|