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Run from 5=>10km ; 12weeks ; 3 workouts/week (HR-Based)

Includes Structured Workouts

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


Learn More about Structured Workouts.

Author

Coach Kouwenhoven

All plans by this Coach

Length

13 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 plan is for runners with experience, can run 5 kilometers and want to build up to 10km.
You will train 3 times a week with at least one day rest in between for a period of 6 weeks. At the end of the week you will run 10km on an endurance pace.
The plan is based on your Threshold Heart Rate, so make sure you know this value and it is in your TrainingPeaks settings

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 x3
01:27:00 01:00:00
Workouts Per Week Weekly Average Longest Workout
Run
01:27:00 01:00:00

Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor
  • GPS

All supported devices

Chris Kouwenhoven

Koeiweb.nl

My greatest strength in coaching is being analytical and understand the importance of the athletes work-life balance (sport, family, work, stress, etc.). Workouts and trainingplan are just a part of the complete athlete.


  • 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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