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10km under 45 minutes (in 12 weeks)

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


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Author

Frank Senders

All plans by this Coach
No Ratings

Length

12 Weeks

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Includes 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



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x4
3:09 hrs 1:30 hrs
Day Off x3
—— ——
Other x1
0:09 hrs 0:20 hrs
Strength x1
0:14 hrs 0:21 hrs
Workouts Per Week Weekly Average Longest Workout
Run
3:09 hrs 1:30 hrs
Day Off
—— ——
Other
0:09 hrs 0:20 hrs
Strength
0:14 hrs 0:21 hrs

Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor
  • GPS

All supported devices

Frank Senders

Stapsport

Over the past 30 years, I have coached athletes and teams to multiple National, European, World and even Olympic Championship titles. This in a variaty of disciplines like Triathlon, Marathon, Trail Running, Road, MTB and Cyclocross. I have worked with all levels of individual racers from novice to professional.
So if you need a coach to inspire you and to achieve your goals! Get in contact with me. Kind regards, Coach Frank

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