STRYD Power meter or similar, using Coros, Garmin Polar etc
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. The plan starts on a Monday, running 6 days a week, rest on Friday with weekly volume range from 4 to 6 hours with the long run on a Sunday.
As a guide your current STRYD CP should be near to 4.0 W/kg.
The plan is time based with indicative pacing in the initial note and easy to understand language. On week 8 you will undertake a 3 and 10 minute test to ensure accurate CP for your race.
After the plan you will have a good overall increased fitness and speed to race your next 10km.
Join and like my Facebook page @pinnaclemultisportcoaching where you can post your queries on your plan and will provide feedback
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.