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RUN With HEART RATE: First 10km to finish (BEGINNER, 8 weeks). Starts Any Week. SUN Event. REUSABLE

Includes Structured Workouts

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


Learn More about Structured Workouts.

Author

Darrin Jordaan, MSc Med., CSCS., Certified Ironman Coach., UCI Level 1 Cycling Coach.

All plans by this Coach
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Length

8 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.

Still have questions about this plan?
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

Who is this plan for:
This program is for the runner with at least 6 months of consistent running. Maybe you have done a few 5km races. You have an average of around 4-8km a session and generally between 3-4 sessions a week. Now you want to step up to the 10km.

Goals of the plan:
This will help you run a 10km the whole way without stopping. The primarily emphasis is building aerobic endurance. Although emphasis is not on specific intervals, there are accelerations to get you used to increased intensity.

This program is 6 weeks long and starts at 25km in the first week and peaks at around 34-38km in the 5th week.

Whats included in the plan:
This plan includes strength work. You will need to have access to a swiss ball, but this not strictly necessary. This plan uses heart rate as the basis of intensity. And works off 220-age for determining training zones.

Other uses for this plan:
This plan can also be used as a low volume maintenance or as a transition plan for higher volume runners to use during the off season.

Contact Information:
Darrin Jordaan
MSc (MED), CSCS
Certified Irionman Coach
UCI Level 1 Coach
darrin@thethreshold.co.za
www.thethreshold.coach



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x5
—— ——
Other x1
0:26 hrs 0:30 hrs
Strength x1
0:40 hrs 0:40 hrs
Workouts Per Week Weekly Average Longest Workout
Run
—— ——
Other
0:26 hrs 0:30 hrs
Strength
0:40 hrs 0:40 hrs

Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor

All supported devices

Darrin Jordaan

The Threshold

At The Threshold, we believe in challenging the status quo of outdated training methodologies to assist every athlete in discovering their untapped potential, and to reach the goals they set for themselves​.

We recognize the importance of using and integrating the latest technology, in the form of power meters and electronic platforms that offer superior precision when compared with all other traditional endurance training methods.

We will change and inspire the world, one athlete, at a time.

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