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10 km INTERMEDIATE Sub 45min (Structured Workouts - PACE)

Includes Structured Workouts

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


Learn More about Structured Workouts.

Author

Pinnacle Multisport

All plans by this Coach

Length

12 Weeks

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 plan is for an intermediate athlete who have completed a number of 10 km races and is looking to improve on their performances and aim for a sub 45 minute 10km

The plan is time based in easy to understand language, with structured PACE workouts that you can sync to your Garmin watch.

Prior to starting you need to know your lactate threshold pace and need to input this into your athlete zones for pace and the Joe Friel (7) for calculating the relevant zones. Refer to notes on day 1 of the plan

Once calculated stay within the pace ranges especially on the high intensity workouts as this will reduce the possibility of the introduction latent excess fatigue.

On weeks 6 and 10 there are Critical Velocity and Time Trials to check and if after the test there is an adjustment in your lactate threshold pace, this will need to be updated in your trainingpeaks athlete zones.

Join and like my Facebook page @pinnaclemultisport where you can post your queries on your plan and will provide feedback

After the 12 weeks you will have a good overall increased fitness and speed to race your next 10km.

The plan starts on a Monday and is 5 days a week with the long run on the Sunday.

After the 12 weeks you will have a good overall increased fitness and speed to race your next 10km.

Indicative pacing to achieve your sub 45 minute 10km.

RP = Race Pace, 4:29 min/km
E = Easy Run, 5:00 - 5:30 min/km
LR = Long Run, 5:00 - 5:50 min/k,
SW = Strong Finish, 4:40 - 4:55 min/km
HR = Hill Repeats, 4:20 - 4:35 min/km
TR = Tempo Run, 4:30 - 4:40 min/km
INT = Speed Intervals: 3:45 - 4:20 min/km
ST= Strength training (focusing on lower body and core)
XT = Cross Train (bike, swim, elliptical, etc.)
R = Rest

How it Works

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Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x5
04:01:00 02:10:00
Workouts Per Week Weekly Average Longest Workout
Run
04:01:00 02:10:00

Training Load By Week


Simon Oliver

Pinnacle Multisport

Simon Oliver is the founder of Pinnacle Multisport. His experience in racing as a competitive age grouper and adaption of training to the time crunched individual can offer a unique and individualised approach to training, racing and data analytics to ensure his clients achieve their best. Triathlon, Running and Cycling training plans for novice, intermediate and experienced athletes. Post workout feedback when coached or emails and in-depth review.


  • 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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