10k under 45:00 minutes in 9 weeks (new)
10k under 45:00 minutes in 9 weeks (new)
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Length
9 Weeks
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-coach.com
Running Coach
3x German champion Elite Duathlon/Triathlon
Marathon 2:20h
5k 14:25
How it Works
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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 | |
|---|---|---|---|
|
|
03:52:00 | 01:30:00 | |
|
|
00:36:00 | 00:30:00 | |
|
|
—— | —— | |
|
|
00:27:00 | 00:20:00 |
Training Load By Week
This plan works best with the following fitness devices:
- 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.
- Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
- If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More
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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