RomeroPerf - 16 Week 10km Plan - Advanced (Reuseable)
Rebecca Romero - Olympic Gold Medallist & Clive BoultonAll plans by this Coach
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USE CODE RP15 FOR 15% OFF
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.
|Plan||Avg Hours / week||Max Hours / week||Race Time Aspiration||Link|
46 - 51mins
39 - 45mins
32 - 38mins
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Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|5:17 hrs||1:45 hrs|
|0:32 hrs||0:40 hrs|
Day Off x1
|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: