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10km ADVANCED Sub 40 minutes 6 days a week (PACE)

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10km ADVANCED Sub 40 minutes 6 days a week (PACE)


Pinnacle Multisport

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10 Weeks

Plan Description

A 10 week plan to improve your speed work and run a sub 40 minute 10km race

The plan is for runners with a good running experience and is to be used in the run up to your target race and looking to incorporate speed and efficiency to increase power and muscle strength into their workouts and who aim for a sub 40 minute. Running 6 days a week, rest on Friday with weekly volume range from 4 to 6 hours with the long run on a Sunday.

The plan is time based with indicative pacing in easy to understand language

RP = Race Pace, 4:00 min/km
WU/CD = War up/Cool down, 5:10 - 5:35 min/km
R = Recovery run, 5:10 - 5:35 min/km
E = Endurance Run, 4:30 - 5:10 min/km
LR = Long Run, 4:30 - 5:20 min/km
HR = Hill Repeats, 3:55 - 4:05 min/km
TR = Tempo Run, 4:00 -4:10 min/km
SS = Steady State Run, 4:10 - 4:20 min/km
INT = Speed Intervals: 3:25 - 3:55 min/km

The plan is to start on a Monday, with long run on the Sunday.

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

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x6
04:54:00 01:30:00
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
04:54:00 01:30:00
Day Off
—— ——

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.

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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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