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

Author

Coach Bart Rolet

All plans by this Coach

Length

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

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 04:24

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

Back to Plan Details

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

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

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