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Dr Will's 10km Base2Race (30 Wk, 3-4 Days/Wk): Science-Backed w/ Expert Coach Support

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Dr Will's 10km Base2Race (30 Wk, 3-4 Days/Wk): Science-Backed w/ Expert Coach Support

Includes Structured Workouts

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


Learn More about Structured Workouts.

Author

Dr Will O'Connor

All plans by this Coach

Length

30 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



drwillTP

Ready to Shatter Your 10km Goals? Introducing the 30-Week Base2Race 10km Plan

If you're aiming for a new 10km personal best, you need more than just a few weeks of training. My 30-Week Base2Race 10km Plan is a comprehensive program that starts with foundational training and culminates in race-specific preparation.

πŸ”¬ The Science



  • The 10km is a unique blend of speed and endurance. This plan is grounded in the latest exercise science, focusing on improving your VO2 max, lactate threshold, and running economy.

🏁 Two-Phase Approach


This isn't a generic plan. It's a two-phase program that kicks off with a 15-week base-building phase, followed by an 15-week race-specific phase. This ensures you're not just in shape, but 10km shape.

🎯 Race-Specific Workouts


Prepare for specialized sessions that mimic the conditions you'll face on race day. These workouts are tailored to your training zones, giving you a clear understanding of what you can achieve when it's time to race.

πŸ“ˆ The Journey



  • A 10km race is more than just 6.2 miles; it's a test of your training, strategy, and mental toughness. This plan is your step-by-step guide, designed to build you up week by week so that come race day, you're not just crossing the finish lineβ€”you're setting a new PR.

Ready to elevate your 10km game? Let's get you started with this 30-Week Base2Race 10km Plan.

Onward and upward,

Dr. Will πŸƒβ€β™‚οΈπŸ”¬


Testimonials



Colin, Sub 4hr Marathon

- Thanks so much Will. Your running Plan and general great advice was a major contributor to my great race. ⭐⭐⭐⭐⭐

What do I get with my plan?



  • Additional Support Resources - Get extra help whenever you need it.


  • Progress Measures - Track your improvements over time.

  • Detailed Plan Descriptions - Know exactly what you're getting into.

  • Exportable Structured Workouts - Take your plan on the go.

  • Lifetime Access to Purchased Plan - It's yours forever.

  • Scientifically-Backed Plan Design - Trust the science, trust the process.

Featured On;


Featured

About me


With a PhD in Sport and Exercise Science and a track record as a sub-elite runner, I bring a unique blend of scientific expertise and lived experience to the table. My mission? To help you unlock your running potential. Your goals are my goals, and together, we'll achieve them.



aboutme

How it Works

Load Your Plan

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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
02:37:00 01:27:00
Workouts Per Week Weekly Average Longest Workout
Run
02:37:00 01:27:00

Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor
  • GPS

All supported devices

Dr Will O'Connor

Dr Will O'Connor

I have been racing, studying and coaching endurance sports for my entire adult life. For me, endurance training isn't an afterthought or a chore, it's a way of life.

Early mornings, blisters, afternoon naps, getting excited about the latest Garmin release, that's who I am.


  • 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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