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10K sub 35 (English)


Nacho Chamón

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12 Weeks

Plan Description

12 week planning with 5 days of training per week.

For runners who compete under 6'26 min/mile.

We will work by training zones, according to the maximum heart rate.

The zones would be as follows according to the maximum heart rate:

Z1 (68-74%)
Z2 (75-82%)
Z3 (83-87%)
Z4 (88-93%)
Z5 (94-100%)


Wp = Warm-up
Cd = Cool down
r = recovery
str = streching

How it Works

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x5
4:43 hrs 1:25 hrs
Day Off x2
—— ——
Strength x1
0:33 hrs 0:25 hrs
Workouts Per Week Weekly Average Longest Workout
4:43 hrs 1:25 hrs
Day Off
—— ——
0:33 hrs 0:25 hrs

Training Load By Week

This plan works best with the following fitness devices:

Nacho Chamon


Diplomado en Fisioterapia.

Técnico en Actividades de Animación Físico y Deportivas.

Curso Técnico en Dirección de Entidades Deportivas.

Entrenador Especialista en Running y Trail Running.

Entrenador en Maratón, medio Maratón y Trail Running, nivel 2.

Técnico Deportivo en Montaña y Escalada, nivel 1.

Monitor Deportivo Musculación.

Entrenador personal de fitness.

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  • 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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