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Personal Best 10km Program 12 Week

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Personal Best 10km Program 12 Week


Kate Bramley

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12 Weeks

Plan Description

This program is designed for athletes who have previously run a 10km event and wish to improve their time.

    Equipment Required

    • Stop watch or GPS watch

    • Watch with heart rate or heart rate strap

    Program Features

    • 12 week gradual progression

    • 3-4 runs per week

    • 1-2 walks per week

    • 3 week specific progression, followed by a 1 week recovery

    • Free email correspondence throughout the program

    • Educational notes on training zones, training nutrition & recovery strategies

    Coach Biography


    About Kate Bramley

    Kate is a highly experienced coach with over 20 years of experience in coaching athletes in swimming, cycling, running & triathlon. She has a proven track record of developing successful athletes from beginner to advanced level in triathlon and running.

    Credentials and Achievements

    • Bachelor of Education (Physical Education) with Honours

    • Accredited Triathlon Australia Performance Coach

    • Certified XTERRA Coach

    • Accredited Athletics Australia Recreational Running Coach

    • Head Coach & Owner - Triathlon Adventures Geelong

    Coaching Philosophy

    Kate’s coaching philosophy centres around providing a personalised coaching experience for her local and correspondence athletes. Each athlete’s program is customised to fit their goals and training availability. For further information visit her coaching business at Triathlon Adventures Geelong

    Training Peaks generic program plans are available as an introduction to the coaching experience to help you prepare for your chosen event with confidence.


    • 2x XTERRA Winner

    • Winner Double Award 2018 - Kona & XTERRA Fastest Combined Time

    • 4x Age Group Triathlon World Champion

    • Coached 20+ Age Group World Championship Qualifiers

    • Coached 9 Age Group Australian Champions

    • Coached 2 World Championship Kona Qualifiers

    • Coached 6 World Championship Half Distance Qualifiers

    Contact Information

    Visit her coaching business at Triathlon Adventures Geelong

    Email Kate

How it Works

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x4
27mi 11mi
Day Off x2
—— ——
Walk x1
00:27:00 00:30:00
Workouts Per Week Weekly Average Longest Workout
27mi 11mi
Day Off
—— ——
00:27:00 00:30:00

Training Load By Week

This plan works best with the following fitness devices:

Kate Bramley

Triathlon Adventures Geelong

Kate Bramley
Triathlon Australia accredited Performance Coach and professional licence holder. She specialises in XTERRA / cross triathlon.
Based in Geelong and the Surf Coast, Victoria, Australia.

Her business, Triathlon Adventures Geelong, specialises in swim, bike, run, triathlon and mountain bike coaching.
Athletes range from beginner, intermediate to advanced age group. Customised programs available for local & correspondence athletes. Generic programs available via Training plans store. 

  • 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.
  • Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
  • If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More

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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