Browse More Plans

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

All plans by this Coach
No Ratings

Length

19 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

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

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

ilan gil

IGB training

certified running instructor at Wingate institute.
marathoner, ultra marathoner, Iron-man competitor.
family man and people lover

$25.00 - Buy Now