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

Author

Rebecca Romero - Olympic Gold Medallist & 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

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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 Intermediate athlete, the plan starts at 25miles per week and peaks at 41miles. The plan includes six run session per week and also includes one Activation and Resilience session which comes with attached video guidance.



WHAT IS THIS TRAINING PLAN FOR - This plan is geared toward the Intermediate level performer or the Masters athletes in the 50+ age-groups looking for category winning performances, the plan is aimed at sub 40min (Men) and sub 44min (Women)



WHO IS THIS TRAINING PLAN FOR -Invariably those embarking on this plan will have a reasonable level of running experience and will have spent a some time in the sport and will have some experience of racing road or cross-country. They will be ambitious in their 10km race goal and be prepared to commit time and effort to a very creditable performance.



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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Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Runx6
4:09 hrs 1:30 hrs
Strengthx1
0:22 hrs 0:40 hrs
Day Offx1
—— ——
Workouts Per Week Weekly Average Longest Workout
Run
4:09 hrs 1:30 hrs
Strength
0:22 hrs 0:40 hrs
Day Off
—— ——

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.