RUN With HEART RATE: First 10km to finish (BEGINNER, 8 weeks). Starts Any Week. SUN Event. REUSABLE
Darrin Jordaan, MSc Med., CSCS., Certified Ironman Coach., UCI Level 1 Cycling Coach.All plans by this Coach
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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.
MSc (MED), CSCS
Certified Irionman Coach
UCI Level 1 Coach
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|0:26 hrs||0:30 hrs|
|0:40 hrs||0:40 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||0:26 hrs||0:30 hrs|
||0:40 hrs||0:40 hrs|
Training Load By Week
This plan works best with the following fitness devices:
- Heart Rate Monitor