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
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?
ACCESS YOUR PLAN ANYWHERE
Every training plan is built specifically to use within the TrainingPeaks desktop apps, iOS app, and Android app. During purchase you will be asked to login or create a free account to start your training.
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