10K Plan Goal:45mn, 4 session/week

Average Weekly Training Hours 03:47
Training Load By Week
Average Weekly Training Hours 03:47
Training Load By Week

5 week training Plan for a 10k. 4 sessions a week. Runner should be a consistant runner, that has no problem running 1 hour. Runner should have a base of running. Tested many times.

Sample Day 1
0:52:59
6.21mi
Speed

20mn easy
[8x(45s fast - 30s easy)]
3mn ivery easy
[8x(45s fast - 30s easy)]
cool down: 10mn very easy

Sample Day 3
1:00:00
6.84mi
endurance

Just endurance run, keep it easy

Sample Day 5
1:00:00
6.21mi
Treshold (2x8)

30mn endurance
2x8mn @85% Max HR, rest=2mn easy
cool down: 10mn easy

Sample Day 7
1:15:00
7.77mi
long run

Endurance, keep it easy

Sample Day 8
0:55:00
5.59mi
Speed

20mn easy
8x2mn @95% (fast), r=1mn easy
cool down: 10mn easy

Sample Day 10
0:45:00
4.35mi
endurance

Just endurance run, keep it easy

Sample Day 12
1:10:00
7.46mi
Treshold (3x8)

30mn endurance
3x8mn @85% Max HR, rest=2mn easy
cool down: 10mn easy

Coach Bart
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BartCoaching

Triathlon, Running

From beginner to Elite,From Sprint to IronMan

My team include multiple IronMan and Kona finisher IronManLong distance, half IronMan, IronMan, Marathon, half Marathon.

Personnal Coaching for Triathlon Cycling and running.
Packages available depending on the level of personalisation, data analysis, and call/email exchange

More information:http://bartcoaching.com