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10k intermediate (45min) - 20 weeks

Includes Structured Workouts

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


Learn More about Structured Workouts.

Author

Running Fanatic

All plans by this Coach

Length

20 Weeks

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

Do you want to realize a 10k in less than 45min?
Here's a program to be completed in 12 weeks to achieve your goal.

This training program is aimed at an intermediate 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.

This program 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:
- 2 trainings a week endurance (<75% HRmax)
- 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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Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x3
3:00 hrs 1:30 hrs
Strength x3
1:01 hrs 0:20 hrs
Other x3
0:53 hrs 0:20 hrs
Workouts Per Week Weekly Average Longest Workout
Run
3:00 hrs 1:30 hrs
Strength
1:01 hrs 0:20 hrs
Other
0:53 hrs 0:20 hrs

Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor
  • GPS

All supported devices

Running Fanatic

Strength and conditioning coach in Switzerland.


  • 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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