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run 10 k under 40 min. heart rate based with pace guidelines

Includes Structured Workouts

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


Learn More about Structured Workouts.

Author

ilan gil

Length

19 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

This training plan will give you a specific workout based on your max HR.
The plan is for an intermediate athlete that aims to cross the finish line of a 10 k race in under 40 minutes.

There are three must workouts: Monday, Wednesday, and Saturday.
Monday workout is a various interval with pace guidelines.
Wednesday workout is a tempo workout that will gradually assimilate the pace and distance required for sub 40 minutes result.
Saturday is the long run that is needed for building aerobic endurance.
Tuesday and Friday are also required for building aerobic endurance, but if you feel tired or hurting you may skip.
From week 3 the workouts will be progressed by length and intensity to build lactate threshold endurance.

stay committed and the results will come.

How it Works

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Quickly view upcoming workouts in the TrainingPeaks app.

Workout and Analyze

Upload completed workouts from your favorite tracking app or device.

Track Your Progress

Get feedback, stay on top of your training and perform at your best.

Learn More

Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x4
28mi 9mi
Strength x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Run
28mi 9mi
Strength
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor
  • GPS

All supported devices


  • 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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