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10 Week Intermediate 10k program with 1 speed work day

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10 Week Intermediate 10k program with 1 speed work day


Sara Crawford

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10 Weeks

Plan Description

Great plan for intermediate who's body can't tolerate or aren't ready for more than one day of speedwork per week. Week 8 culminates in a 5k, Week 10 culminates in a 10k.

4 days of running (including 1 day of speed work and 1 long run day) + 2 days of cross training. Fridays as off days for maximum flexibility (aka work gets in the way earlier in the week, shift the recovery day to that day and train on Friday).

Can use heart rate or rate of perceived exertion (RPE) for intensity zones. Notes on heart rate testing and RPE definitions are included on the first day of the plan.

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x4
02:31:00 01:15:00
X-Train x2
01:00:00 00:30:00
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
02:31:00 01:15:00
01:00:00 00:30:00
Day Off
—— ——

Training Load By Week

This plan works best with the following fitness devices:

Sara Crawford

Nitro Triathlon Coaching LLC

I employ a collaborative coaching style. I believe there needs to be a good balance in the athlete's life and triathlon training is only a part of that life. That said, there is a certain amount of discipline and dedication required to meet your potential. I work with the athlete to fit the training they need into an already busy schedule on a one-on one basis as everyone's needs are different. I am committed to my athletes and expect them to be committed to their training.

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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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