10K Plan Goal:40mn, 5 session/week
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10K Plan Goal:40mn, 5 session/week
Author
Coach Bart Rolet
All plans by this CoachLength
5 Weeks
Typical Week
5 Run
Longest Workout
9.94 miles
Plan Specs
running 10km
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Summary
5 week training Plan for a 10k.
5 sessions a week (4 + one optional)
Runner should be a consistant runner, that has no problem running 1 hour.
Runner should already run 2 or 3 times a week
Runner should have a base of running.
Tested many times.
Note: Some speed session are best design forthe track, but an alternative set is proposed if no track is available for you.
Stats
Sample Day 1
warm up: 20mn easy
Main set:
[10x(45s fast - 30s easy)]
3mn very easy
[10x(45s fast - 30s easy)]
cool down: 10mn very easy
Sample Day 2
Just endurance run, keep it easy
focus on time, not distance
Sample Day 4
warm up: 20mn easy (<75% max HR)
Main Set:
3x4mn @90% Max HR, rest=2mn easy
cool down: 10mn easy
Sample Day 5
Optional, depending on your feeling
Just endurance run, keep it easy
focus on time, not distance
Sample Day 7
Endurance, keep it easy
Include 2x7mn @85% max HR, r=3mn
Sample Day 8
warm up: 20mn easy
Main Set:
8x600m in 2:05 ( @95% max HR) , r=1:15 easy
cool down: 10mn easy
If no Track available:
Main Set:
8x2:15 @95%, r=1:30
Sample Day 9
Just endurance run, keep it easy
You can push to 1h if you feel strong