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📊 SUB 32min 10K PLAN 🏃🏼♂️
⚡️ RUN WITH POWER! 10k under 32' 🎯
👉🏽 Context is important when using power-based training because runners have different needs, EI values, strengths, and weaknesses. If you choose this plan, feel free to make changes as necessary, but maintain the balance of stress and recovery. Don't shove many tough days together. Make sure the first week of training is not a big jump in intensity (TSS) or volume from your General Preparation. If it is, either cut it back or try to plan ahead in your General Preparation to be ready when the second phase arrives.
👉🏽 To take full advantage of the power meter's ability to record intensity, most plans are based on time in zones. Some intervals, however, are prescribed as a distance to help define the stress for a specific race distance and time. In each plan, the first week includes conducting the rFTPw and FTP
tests. Once you have your rFTPw value, set your zones according. Continuously monitor your watts at race pace, your paces at race intensity, and your El value for race-specific efforts.
In addition, please note the following throughout the plan:
🔵 Second run of the day: On days that call for two runs, the first run should be done in the morning and the second in the afternoon or evening. The second run should be an easy jog in Zones 1-2. Don't overdo it.
🟢 Envelope run: This run is all about pushing the envelope of pace for a given level of watts. The goal is to go faster without increasing your wattage output, which means focusing on efficiency. Use this run to find the technical cues that will reduce watts, increase speed, and improve El. Think smooth, think rhythm, think body position, putting all your energy into moving forward and eliminating extraneous movement.
How it Works
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
Day Off x1
|Workouts Per Week||Weekly Average||Longest Workout|
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter
- 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.
- Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
- If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More
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?
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