Finally BREAK the 40'
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Length
20 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
Break the 40 on 10k !
Here a program to achieve a 10k under 40 minutes.
This training program is aimed at an intermediate-advanced 10k road runner who wants to build a solid running base and who wants to increase his maximal aerobical speed. If you're stuck at a certain level, this program is for you.
The program is based on %Maximum Heart Rate.
The program includes a running-specific core strength training program.
During the first week, there's a easy test to know if you are able to accomplish this program.
This plan is a specific preparation for a race. You need to realize a general preparation before begin this program.
A general preparation lasts between 2 and 4 months and consists of:
- 3 trainings a week endurance (<75% HRmax)
And one of this training:
- Speed training
- Increase your maximal aerobic speed
- Hillworks
If you find this program too easy or too hard, please contact me at the following adress and I will make a few adaptations with pleasure.
ecoaching.sport@gmail.com
How it Works
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Workout and Analyze
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Track Your Progress
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Run
x5
|
03:59:00 | 01:30:00 |
|
Strength
x3
|
00:42:00 | 00:20:00 |
|
Other
x3
|
00:56:00 | 00:20:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
03:59:00 | 01:30:00 | |
|
|
00:42:00 | 00:20:00 | |
|
|
00:56:00 | 00:20:00 |
Training Load By Week
This plan works best with the following fitness devices:
- Heart Rate Monitor
- 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.
- Syncs daily with other popular apps like Garmin and MyFitnessPal.
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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