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RomeroPerf - 16 Week 10km Plan - Advanced (Reuseable)

Author

Rebecca Romero - Olympic Gold Medallist & Clive Boulton

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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

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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 2 x 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.



PlanAvg Hours / weekMax Hours / weekRace Time AspirationLink

Beginner

2:22 hrs

3:14 hrs

46 - 51mins

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Intermediate

4:31 hrs

5:39 hrs

39 - 45mins

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Advanced

5:47 hrs

7:39 hrs

32 - 38mins

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Sample Week

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Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
5:17 hrs 1:45 hrs
0:32 hrs 0:40 hrs
—— ——
Workouts Per Week Weekly Average Longest Workout
5:17 hrs 1:45 hrs
0:32 hrs 0:40 hrs
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • GPS

All supported devices

Romero Performance

Romero Performance

Romero Performance offers triathletes and cyclists of all abilities the opportunity to achieve their dreams, and learn from one of the most unique sports persons in the world. Programmes are based upon the principles that Rebecca has used during her time in both the British Olympic Rowing and Cycling Teams. (Two of the most successful sports teams in the sporting world). These experiences and techniques allowed Rebecca to train herself and qualify for the Hawaii Ironman in 2012.

Sample Day 1

0:40:00
35TSS
Activation & Resilience

5min Row
Swiss Ball Plank Variations 3x30secs
Side Plank 1x2x30sec
Bridging 2x2x30
Theraband Work
Lunging Forward/Backward 2x2x8
Press Ups2x10
In-line Jump Variations 3x25secs
Plyometrics (3x25secs one of each jump variety selected)

Sample Day 1

0:30:00
3.48mi
33TSS
Run - Midi Recovery

The purpose of this recovery run is not for physiological gain, though some adaptions will occur, the purpose is to accelerate the recovery process from harder workouts and to promote freedom of movement for the next session, this run should be done in entirely Z1

For reference here is my ask with regards to RPE/HR/orPACE on 'Zones';
Z1- Jogging/Recovery
Z2 - General Aerobic Steady State Running
Z3 - Tempo into Half Marathon Pace Effort
Z4 - Threshold 8-10km Race Pace Effort
Z5 - VO2M 3-5km Race Pace Effort

Sample Day 2

0:50:00
6.21mi
69TSS
Run - Tempo Intervals (Short)

Tempo Intervals (Z3)will promote a greater aerobic function gain than steady state (Z2) running, but will also generate more fatigue and as such will require additional recovery time.
This session should be completed as follows;

15mins warm up as; Z1 into Z2 into Z3 into 5mins Z1/2 with a couple of 60-80m strides, into

2x10mins at Z3 with 5mins Z1/2 recovery

10mins cool down Z2

For reference here is my ask with regards to RPE/HR/orPACE on 'Zones';
Z1- Jogging/Recovery
Z2 - General Aerobic Steady State Running
Z3 - Tempo into Half Marathon Pace Effort
Z4 - Threshold 8-10km Race Pace Effort
Z5 - VO2M 3-5km Race Pace Effort

Sample Day 4

0:45:00
5.16mi
58TSS
Run - General Aerobic + Strides

A General Aerobic run where the bulk of the work will be done in Z2, be mindful of easing into the run Z1, following a warm up, then as movement becomes warmed up and free progress the bulk of the session ton Z2, if you are feeling very comfortable make 2-3 accelerations into Z3 for 1-2mins before returning to Z2, 

at 40mins include 6x80-100m strides to Z4/5 pace off slow jog the same distance recovery, then walk or slow jog Z1 over the last couple of minutes to finish

For reference here is my ask with regards to RPE/HR/orPACE on 'Zones';
Z1- Jogging/Recovery
Z2 - General Aerobic Steady State Running
Z3 - Tempo into Half Marathon Pace Effort
Z4 - Threshold 8-10km Race Pace Effort
Z5 - VO2M 3-5km Race Pace Effort

Sample Day 5

0:35:00
35TSS
Strength - Build

5mins Row
Lat Pull Downs 2x10 70-75%
Straight Arm Pull Downs 2x10 70-75%
Leg Press 2x12 75%
Squat 2x10 75%
Leg Extensions 2x12 70-75%
Leg Curls 2x10 70%
Calf Raises 2x15 no weight, full extension

Sample Day 5

0:30:00
3.48mi
33TSS
Run - Midi Recovery

The purpose of this recovery run is not for physiological gain, though some adaptions will occur, the purpose is to accelerate the recovery process from harder workouts and to promote freedom of movement for the next session, this run should be done in entirely Z1

For reference here is my ask with regards to RPE/HR/orPACE on 'Zones';
Z1- Jogging/Recovery
Z2 - General Aerobic Steady State Running
Z3 - Tempo into Half Marathon Pace Effort
Z4 - Threshold 8-10km Race Pace Effort
Z5 - VO2M 3-5km Race Pace Effort

Sample Day 6

1:00:00
7.46mi
80TSS
Run - Hill Repeats

Hill repeats are in place to add strength and form and provide an advanced aerobic stimulus, good practice would involve building to pace over the first 2/3 intervals, session done as


10mins Z2
10x90sec hill reps Z3-4 jog down recovery
5mins cool down Z1

For reference here is my ask with regards to RPE/HR/orPACE on 'Zones';
Z1- Jogging/Recovery
Z2 - General Aerobic Steady State Running
Z3 - Tempo into Half Marathon Pace Effort
Z4 - Threshold 8-10km Race Pace Effort
Z5 - VO2M 3-5km Race Pace Effort

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