16 Week 10km Plan - Intermediate (Reuseable)
16 Week 10km Plan - Intermediate (Reuseable)
Length
16 Weeks
Plan Description
OVERVIEW - This is a 16 week 10km plan that starts with a base phase, the plan is aimed at the Intermediate athlete, the plan starts at 25miles per week and peaks at 41miles. The plan includes six run session per week and also includes one Activation and Resilience session which comes with attached video guidance.
WHAT IS THIS TRAINING PLAN FOR - This plan is geared toward the Intermediate level performer or the Masters athletes in the 50+ age-groups looking for category winning performances, the plan is aimed at sub 40min (Men) and sub 44min (Women)
WHO IS THIS TRAINING PLAN FOR -Invariably those embarking on this plan will have a reasonable level of running experience and will have spent a some time in the sport and will have some experience of racing road or cross-country. They will be ambitious in their 10km race goal and be prepared to commit time and effort to a very creditable performance.
NOTE: The plan also includes instructional videos for the Activation and Resilience, and Strength sessions
| Plan | Avg Hours / week | Max Hours / week | Race Time Aspiration | Link |
|---|---|---|---|---|
Beginner | 2:22 hrs | 3:14 hrs | 46 - 51mins | |
Intermediate | 4:31 hrs | 5:39 hrs | 39 - 45mins | |
Advanced | 5:47 hrs | 7:39 hrs | 32 - 38mins |
Sample Week
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Run
x6
|
04:09:00 | 01:30:00 |
|
Strength
x1
|
00:22:00 | 00:40:00 |
|
Day Off
x1
|
—— | —— |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
04:09:00 | 01:30:00 | |
|
|
00:22:00 | 00:40:00 | |
|
|
—— | —— |
Training Load By Week
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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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