10km - avançado - 12 semanas
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Length
12 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
Este plano é uma boa opção para corredores competitivos experientes que estão preparados para treinar duas vezes por dia, alguns dias, em busca de um melhor desempenho de 10K. Antes de começar o plano, desenvolva seu treinamento até o ponto em que você esteja correndo pelo menos três vezes por semana, incluindo alguns esforços curtos em intensidades moderadas e altas e algumas corridas fáceis de pelo menos 11 quilômetros. A carga de treinamento começa em 5 horas e 39 minutos na semana 1 e atinge o pico em cerca de 8 horas e 41 minutos na semana 10.
How it Works
Load Your Plan
Quickly view upcoming workouts in the TrainingPeaks app.
Workout and Analyze
Upload completed workouts from your favorite tracking app or device.
Track Your Progress
Get feedback, stay on top of your training and perform at your best.
Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Run
x9
|
05:42:00 | 01:11:00 |
|
X-Train
x6
|
—— | —— |
|
Day Off
x1
|
—— | —— |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
05:42:00 | 01:11:00 | |
|
|
—— | —— | |
|
|
—— | —— |
Training Load By Week
This plan works best with the following fitness devices:
- 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.
- Syncs daily with other popular apps like Garmin and MyFitnessPal.
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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