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10km Plan - Advanced

Author

Clive Boulton

All plans by this Coach
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Length

16 Weeks

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.

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Plan Description

OVERVIEW - This is a 16 week 10km plan that starts with a base phase, the plan is aimed at the advanced athlete looking to make a step forward, the plan starts at 35miles per week and peaks at 50miles. The plan includes a number of weeks where there is the requirement for the athlete to complete two sessions per day, a couple of days per week for approximately 2/3 of the programme. The plan also includes one Activation and Resilience session per week and one Strength session for the first 10 weeks.

WHAT IS THIS TRAINING PLAN FOR - This plan is a high-level performance plan geared towards those seeking a strong 10km race performance sub 35min (Men) and sub 39min (Women)

WHO IS THIS TRAINING PLAN FOR - Invariably those embarking on this plan will have a strong running background and will have spent a some time in the sport and will be experienced in racing road or cross-country. They will be ambitious in their 10km race goal and be prepared to commit time and effort to being the best athlete they can be.

NOTE: The plan also includes instructional videos for the Activation and Resilience, and Strength sessions
CALL: If requested the plan can also include 2x 30-40min video calls, the first at the beginning of the plan and the second at the athletes request as they work through the plan.



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x6
5:13 hrs 1:45 hrs
Strength x1
0:32 hrs 0:40 hrs
Workouts Per Week Weekly Average Longest Workout
Run
5:13 hrs 1:45 hrs
Strength
0:32 hrs 0:40 hrs

Training Load By Week


This plan works best with the following fitness devices:

  • GPS

All supported devices

Clive Boulton

Rosedene Multi-Sport

Rosedene Multi-Sport is a triathlon and running focused 1:1 coaching practice, with 20 years of experience in coaching runners and 10 years of experience in coaching triathletes.

We successfully coach athletes and triathletes from beginners to advanced, 800m to the marathon in running and from sprint to iron distance racing in triathlon. We work with age-group Ironman podium athletes and national level triathletes of all ages. We offer an individual service, no two athletes are the same.

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