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10K Plan Goal:40mn, 5 session/week

Author

Coach Bart Rolet

All plans by this Coach
4.3 (10)

Length

5 Weeks

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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Plan Description

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

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
4:24 hrs 1:30 hrs
Workouts Per Week Weekly Average Longest Workout
4:24 hrs 1:30 hrs

Training Load By Week


This plan works best with the following fitness devices:

  • GPS

All supported devices

Coach Bart

BartCoaching

Triathlon, Running

From beginner to Elite,From Sprint to IronMan

My team include multiple IronMan and Kona finisher IronManLong distance, half IronMan, IronMan, Marathon, half Marathon.

Personnal Coaching for Triathlon Cycling and running.
Packages available depending on the level of personalisation, data analysis, and call/email exchange

More information:http://bartcoaching.com

Sample Day 1

0:58:00
6.84mi
Speed

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

0:45:00
4.97mi
endurance

Just endurance run, keep it easy
focus on time, not distance

Sample Day 4

0:55:00
6.21mi
Treshold (3x4)

warm up: 20mn easy (<75% max HR)

Main Set:
3x4mn @90% Max HR, rest=2mn easy

cool down: 10mn easy

Sample Day 5

0:45:00
4.97mi
endurance (Optional)

Optional, depending on your feeling
Just endurance run, keep it easy
focus on time, not distance

Sample Day 7

1:15:00
7.77mi
long run

Endurance, keep it easy
Include 2x7mn @85% max HR, r=3mn

Sample Day 8

0:55:00
5.59mi
Speed

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

0:45:00
4.97mi
endurance

Just endurance run, keep it easy
You can push to 1h if you feel strong

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