Advanced Road Running 10km Sub-40 min Training Plan (V3.1) - 11 weeks
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This Training Plan is aimed at the Advanced Level athlete who wants to complete a 10km Run in under 40 minutes
The training starts at 7 hours and 5 minutes a week and builds to a maximum of 8 hours and 29 minutes per week.
The sessions are based on %MHR (Max Heart Rate) so you will require a heart rate monitor.
What is included with the training plan?
Together with this plan, you will get sport-specific flexibility and core strengthing plans.
You will have access to our FREE training tools to help you set up your training zones accurately.
What can you expect?
This plan is 11 weeks long:
Week 1: Test Week,
Weeks 2 to 7: Building volume and intensity
Weeks 8 to 10: Peak Training
Week 11: Race Week
Assumptions of this Training Plan -
You have already completed at least 12 weeks of base training.
Personal Best for 5km of under 22 minutes.
For the run test:
You will need to have access to a 5km time trial route.
##Must have a heart rate monitor.
If you have any questions, schedule a FREE virtual consultation through our website.
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|5:26 hrs||1:30 hrs|
|0:41 hrs||0:20 hrs|
|1:12 hrs||0:40 hrs|
|0:13 hrs||0:30 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||5:26 hrs||1:30 hrs|
||0:41 hrs||0:20 hrs|
||1:12 hrs||0:40 hrs|
||0:13 hrs||0:30 hrs|
Training Load By Week
This plan works best with the following fitness devices:
- Heart Rate Monitor