10km under 45 minutes (in 12 weeks)
10km under 45 minutes (in 12 weeks)
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
This plan will bring you in 12 weeks to a 10k road race under 45 minutes. To start this plan you should be able to run a 10k in 50 minutes. And be able to run 80 minutes straight.
In order to run a sub 45 minutes for 10K, you must be able to run below 0:04:30 minutes per km for the distance. The reason I mention this, is that you will have to train at a pace faster than this speed (occasionally). So, if your running has consisted of a lot off Long Slow Distance running, it is time for a change. A time for a change of attitude and a new fresh approach towards your training.
This plan is based on speed (time p/km) and/or Heart rate. We suggest you set your km to 5min p/km in your Athlete Account - Training Zones - Threshold Speed - Joe Friel for running (7). Only that way this plan will work 100%.
Happy Training and enjoy. "Your Coach" Frank
How it Works
Training Plan Sample Week
Stats
Average Weekly Breakdown
Workouts | Weekly Average | Longest Workout |
---|---|---|
Run
x4
|
03:10:00 | 01:30:00 |
Day Off
x3
|
—— | —— |
Other
x1
|
00:09:00 | 00:20:00 |
Strength
x1
|
00:15:00 | 00:21:00 |
Workouts Per Week | Weekly Average | Longest Workout | |
---|---|---|---|
|
03:10:00 | 01:30:00 | |
|
—— | —— | |
|
00:09:00 | 00:20:00 | |
|
00:15:00 | 00:21:00 |
Training Load By Week
This plan works best with the following fitness devices:
- Heart Rate Monitor
- GPS
- This plan includes a Free Basic TrainingPeaks Account.
- Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
- Track your performance with robust data tracking and detailed graphs.
- Plan for your event in the TrainingPeaks calendar.
- Track your weight, sleep, hours, fatigue and stress while you train.
- Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
- If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More
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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