BCA | 10km ~ Heart Rate – ADVANCED SENIORS – 19 wks. + 24/7 Email Support
Jonathan MelvilleAll plans by this Coach
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Breakaway Coaching and Analytics
The following 19-week plan has been designed specifically for advanced senior runners (50 + years of age). The plan focuses on preparing you for a 10 kilometre race by taking you through all the phases of training. Additionally, this plan can also be used as a base plan.
Advanced Senior Runners:
- 05:06 hours progressing to 06:20 hours (max week)
- 50 + years of age.
- 1-2 home strength workouts per week.
- Mid-week workouts accommodate work.
- Plan uses heart rate.
What does this programme include?
- Email support 24/7
- Data analysis (upon request) every 6 weeks
- Programme guide, Nutrition guide and Strength training/exercise guide (40 + pages total)
- You can re-use the plan as much as you please.
If you are still unsure, fill in the below questionnaire and BCA will get back with the right plan for you (should take 5 minutes)
Or contact BCA directly for help:
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|4:07 hrs||1:26 hrs|
Day Off x1
|0:41 hrs||0:30 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||4:07 hrs||1:26 hrs|
||0:41 hrs||0:30 hrs|
Training Load By Week
This plan works best with the following fitness devices:
- Heart Rate Monitor