run 10 k under 40 min. heart rate based with pace guidelines
ilan gilAll plans by this Coach
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This training plan will give you specific work out based on your max HR.
The plan is for intermediate athlete that aim to cross the finish line of a 10 k race under 40 minutes.
There are three must workouts: Monday, Wednesday and Saturday.
Monday workout is various interval with pace guidelines.
Wednesday workout is 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 progress by length and intensity in order to build lactate threshold endurance.
stay committed and the results will come.
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|Workouts Per Week||Weekly Average||Longest Workout|
Training Load By Week
This plan works best with the following fitness devices:
- Heart Rate Monitor