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Advanced Road Running 10km Sub-40 min Training Plan (V3.2) - 11 weeks

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

MultiSportCoaching.co.za

All plans by this Coach
No Ratings

Length

11 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 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 %THR (Threshold 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.
https://multisportcoaching.co.za



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x6
5:26 hrs 1:30 hrs
Other x3
0:41 hrs 0:20 hrs
Strength x2
1:12 hrs 0:40 hrs
Walk x1
0:13 hrs 0:30 hrs
Workouts Per Week Weekly Average Longest Workout
Run
5:26 hrs 1:30 hrs
Other
0:41 hrs 0:20 hrs
Strength
1:12 hrs 0:40 hrs
Walk
0:13 hrs 0:30 hrs

Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor

All supported devices

Coach Shamus

multisportcoaching.co.za

Mission statement.
To have a positive impact on the athletic performances of as many athletes as we can reach whether it be as small as a tweak of a program schedule or as massive as the total transformation of a life.

Company History
Established in 1993 we have grown from a handful of local elite triathletes on “cut-and-paste” plans to a network of athletes of varying abilities around the world being remotely coached with individualised training programs.

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