Browse More Plans

10k under 45:00 minutes in 9 weeks (new)

Includes Structured Workouts

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


Learn More about Structured Workouts.

Author

Matthias Graute

All plans by this Coach

Length

9 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

Your goal is to run 10km in under 45min. With this time you are mostly on the podium of your age group!

This plan is aimed at experienced runners who are used to regular interval training and a weekly run of around 30-50km.

Structure: 2 load week - 1 rest week

You can expect several units in the area of the anaerobic threshold and low-intensity training (LIT) for increased utilization of the anaerobic ability and metabolic economization.
Relief weeks, "body care through Mobility and Co" and a progressive increase in scope and intensity, we ensure that you can avoid excessive stress.
Have fun preparing and having success in the competition. I look forward to your feedback.


Matthias Graute
www.3athloncoach.de
www.ocr-caoch.com
Running Coach
Marathon 2:20h
5k 14:35

How it Works

Load Your Plan

Quickly view upcoming workouts in the TrainingPeaks app.

Workout and Analyze

Upload completed workouts from your favorite tracking app or device.

Track Your Progress

Get feedback, stay on top of your training and perform at your best.

Learn More

Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x4
03:52:00 01:30:00
Strength x2
00:36:00 00:30:00
Day Off x2
—— ——
Other x1
00:27:00 00:20:00
Workouts Per Week Weekly Average Longest Workout
Run
03:52:00 01:30:00
Strength
00:36:00 00:30:00
Day Off
—— ——
Other
00:27:00 00:20:00

Training Load By Week


This plan works best with the following fitness devices:

Matthias Graute

3athloncoach

3athloncoach ist ein deutscher Sportanbieter mit Sitz im Ruhrgebiet. Unser Angebot umfasst das Coaching, das Referieren von Seminaren und das Personaltraining im Laufen, Radfahren und Schwimmen.
Wir begleiten dich gerne auf deinem Weg im Triathlon und optimieren deine Leistungsfähigkeit. Unsere Triathlon Trainingspläne sind maßgeschneidert und auf die Bedürfnisse von berufstätigen Triathleten abgestimmt. Hier kannst du dich über unser Angebot informieren


  • 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.

Still have questions about this plan?
$24.99 - Buy Now