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10 km - Improving finishing times for trained runners

Includes Structured Workouts

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

Learn More about Structured Workouts.


Kasper Hartl Hansen

All plans by this Coach


12 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

About this training plan
This training plan is created by Kasper Hartl Hansen, a certified personal trainer with specialty in endurance sports. The purpose of this training plan is to offer a 3 month plan, for trained and master runners, seeking to improve their 10K finishing time. This is done through five-six weekly workouts.

The workouts in this training plan are scheduled and focused with the objective to maximise aerobic conditioning, muscular endurance and top speed, through:
1. Steady tempo runs for aerobic conditioning.
2. Medium range runs with lactate threshold intervals, for increasing muscular endurance.
3. Short and fast interval sessions, for increasing strength and top speed.

Worth noting:
- Heart rate monitor and running watch, with pace function, are required in order to follow this training plan.
- Workouts are primarily measured in time. Distance runs are, however, measured in distance.
- Five-six weekly workouts + cross training.
- Structured workouts.
- Thorough explanations of workouts as well as comments and pointers throughout the training plan.
- E-mail support with the responsible coach if you have questions to the plan:

For a more customised plan meeting your specific requirements, contact the coach for a consultation in order to secure a made-to-fit version. Cost of consultation + a made-to-fit plan = 37,5 USD. Offer only applicable to customers holding a current training plan.

More from Optimum Performance Coaching
We offer a broad range of training plans for runners. All training plans are based on tested principles supported by experience, professional insight and scientific evidens. Read more about Optimum on the website (supports translator) Here you will also find the blog, Baroudeur, with a broad catalogue of content from training, nutrition and recovery and much more.

How it Works

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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.

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x6
03:28:00 01:10:00
Workouts Per Week Weekly Average Longest Workout
03:28:00 01:10:00

Training Load By Week

This plan works best with the following fitness devices:

  • Heart Rate Monitor
  • GPS

All supported devices

Optimum Performance Coaching

Optimum Performance Coaching

Optimum Performance Coaching is a trusted partner in the endurance community, offering 1-on-1 coaching, remote coaching, as well as generic training plans and semi-customised plans, to athletes on all levels, from beginner to world elite.

In all our undertakings, and no matter the clients athletic level, we aim to meet expectations by offering a professional coaching practice, based on dedication and passion.

  • 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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