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Intermediate 10km - 6 Weeks

Includes Structured Workouts

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


Learn More about Structured Workouts.

Author

Dan Weekes

All plans by this Coach

Length

6 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

This is a detailed 10km plan which includes some strength and maintenance for the developing runner (very important if you have plateaued in your training!!). Over the 6 weeks, the volume does top out over 2 hours of running per week plus cross training so it is suggested that the athlete has completed a few 5km events and at least one previous 10km event. You should have been running at least 3 times per week for the preceding two months. To use the heart rate zone function within TP and a sports watch, the athlete should conduct a time trial as below to establish the correct zones 1-5. The main aim of this programme is to add some speed work and force (hills) to the previous Beginners' 10km Programme to further develop the key running muscles.

The Method of conducting a run time trial is suggested as follows:
Walk for at least 5 minutes and then ease into some slow running for 10 minutes.
Use a further 5 minutes to slowly increase the intensity to the point that the breath can be heard i.e. being "puffed out".
Carry out some activation exercises (refer to the first easy run for descriptions) for 5 minutes.
Conduct 5 repeats of this strides warm-up:
Start by running slowly for a few seconds, gradually build speed before reaching a pace which is almost flat out then complete 30 foot strikes full gas (count 15 on one side - left or right).
Walk back to the starting point each time.
Start your sports watch and run 30 minutes as hard as you can.
Begin conservatively, and use the lap button on your sports watch when 10 minutes have passed to record the 20 minutes we need data for.
Your average heart rate and pace for the 20 minutes will be your threshold HR and Pace. These can be entered into TP to find your training zones.

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Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x5
02:01:00 01:25:00
Strength x2
00:33:00 00:20:00
Workouts Per Week Weekly Average Longest Workout
Run
02:01:00 01:25:00
Strength
00:33:00 00:20:00

Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor
  • GPS

All supported devices

Dan Weekes - Process 3

Process3

I am based in Bayside Melbourne and offer cycling, running and triathlon programmes direct to athletes. As well as 1:1 coaching, I run swim programmes and stroke correction workshops at two levels for both beginners and intermediates, both of which run for 6 weeks each. I began coaching in 2017 and love to work with self-coached athletes happy to dissect and operate with data.


  • 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.

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