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Run 10km (improve speed) ; 12weeks ; 2workouts/week (Pace-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

Sometimes it is hard to keep your Heart Rate in the desired zones: interval is to short to adapt your heart-rate or you just did another discipline (swimming, cycling, skating)

You still wants (or needs) to improve your running speed. Then it is necessary to train on your Threshold Pace.

This plan is for runners with experience, can run 10 kilometers and want to improve speed.

You will train 2 times a week with at least one day rest in between.

The plan is based on your Threshold Pace, so make sure you know this value and it is in your TrainingPeaks settings

You can set your Target pace in the settings so you can adapt to run at that speed. Don't forget to uncheck "Automatically apply new threshold changes"

How it Works

Load Your Plan

Quickly view upcoming workouts in the TrainingPeaks app.

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 x2
01:16:00 01:10:00
Workouts Per Week Weekly Average Longest Workout
Run
01:16:00 01:10:00

Training Load By Week


This plan works best with the following fitness 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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