Browse More Plans

10km structured iniciate level (DISCOUNT ON SUMMARY)

Author

Cesar Hernandez Lloret #CHLENDURANCE

All plans by this Coach
No Ratings

Length

8 Weeks

Plan Specs

running 10km beginner intermediate masters weightloss tss based base period

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

Your 10KM Structured 8 weeks plan for iniciate level.

Exportable to electronic devices (GARMIN, POLAR, SUUNTO, etc.)


USE THE CODE CHLENDURANCE TO HAVE A 20%DISCOUNT

(ONLY 5 TICKETS AVAILABLE, EXPIRE DATE 30/6/2020)


You only will need (added to a pair of shoes) an elliptical trainer and a bike/indoor bike for a few cross training sessions.

Starting with a very low training load, and then build to a 4weeks increase, 1 week easy, 2 shock weeks and taper week.

This plan adds technique, prevention & core workouts videos to achieve a better fitness.

IMPORTANT: WITH THIS PLAN YOU CAN CONTACT ME WITH ANY DOUBT ABOUT THE PLAN AT chlendurance@hotmail.com



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
2:38 hrs 0:57 hrs
0:24 hrs 0:30 hrs
—— ——
Workouts Per Week Weekly Average Longest Workout
2:38 hrs 0:57 hrs
0:24 hrs 0:30 hrs
—— ——

Training Load By Week


César Hernández Lloret

CHLENDURANCE

Bachelor degree in Sports Science
ITU Level 3 Triathlon Coach certificate
Swim & Triathlon National Coach Level 3

  • Coach of the Spanish Triathlon Federation at the National Sports Development Center
    -Collaboration through the Iberoamerican Triathlon Federation in training camps with development athletes of other National Federations (Uruguay and Venezuela)

Sample Day 1

0:25:00
22.8TSS
Easy jog

Very easy pace jog. You can walk a few minutes or second in the middle of the workout if the heart rate increase excesively

Sample Day 2

0:20:00
8.3TSS
Prevention workout

injury prevention workout, you can see an example in the link below

Sample Day 3

0:32:00
29.7TSS
Easy run

15´easy run
2´ walk
15´ same pace as before

Sample Day 5

0:35:00
33.3TSS
Build run

35´ non stop running, very easy pace.

An easy pace allows to talk with training partners, decrease the pace if you start to breath hard

Sample Day 6

1:00:00
27.7TSS
Mountain walking

50´ walking easy pace on the mountains, at least 400+

Sample Day 8

0:30:00
26.4TSS
Elliptical+Run

Trying to avoid the excesive running load impact, we use the elliptical, focusing in the full impulse of the legs.

-20´ ellpitical (easy pace)

-Followed by an easy 10´run (treadmill or outside)

Sample Day 9

0:30:00
18TSS
Core & Prevention workout

Core & Prevention workout
you can see an example of core workout in the link below .

Also remember the injury prevention of the last week!

$19.95 - Buy Now