Kasper Hartl HansenAll plans by this Coach
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 competitive runners, seeking to improve their 10K finishing time. This is done through seven to nine weekly workouts + cross training.
The workouts in this training plan are scheduled and focused with the objective to maximise aerobic conditioning, muscular endurance and maximal utilisation of VO2max, 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 maximal utilisation of VO2max.
- 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.
- Seven-nine weekly workouts - two double workouts days per week
- 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: email@example.com
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) www.optimumcoaching.dk. 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
Training Plan Sample Week
Average Weekly Breakdown
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Training Load By Week
This plan works best with the following fitness devices:
- Heart Rate Monitor
- 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.
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.Still have questions about this plan?