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Finally BREAK the 40' - Polarised training

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Finally BREAK the 40' - Polarised training

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

Running Fanatic

All plans by this Coach

Length

20 Weeks

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Plan Description

Break the 40 on 10k !

Here a program to achieve a 10k under 40 minutes.

This training program is aimed at an intermediate-advanced 10k road runner who wants to build a solid running base and who wants to increase his maximal aerobical speed. If you're stuck at a certain level, this program is for you.
The program is based on %Maximum Heart Rate.
The program includes a running-specific core strength training program.
During the first week, there's a easy test to know if you are able to accomplish this program.

This plan is a specific preparation for a race. You need to realize a general preparation before begin this program.
A general preparation lasts between 2 and 4 months and consists of:
- 3 trainings a week endurance (<75% HRmax)
And one of this training:
- Speed training
- Increase your maximal aerobic speed
- Hillworks

If you find this program too easy or too hard, please contact me at the following adress and I will make a few adaptations with pleasure.
ecoaching.sport@gmail.com

How it Works

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Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x5
03:16:00 01:30:00
Strength x3
00:42:00 00:20:00
Other x3
00:56:00 00:20:00
Workouts Per Week Weekly Average Longest Workout
Run
03:16:00 01:30:00
Strength
00:42:00 00:20:00
Other
00:56:00 00:20:00

Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor

All supported devices

Endurance Fanatic

My experience and knowledge of the world of cycling and running are put to good use every day to offer my clients the best possible coaching and service.

I hold a master's degree in sports science from the University and advise many runners on their training.

Please visit the Endurance Fanatic website: https://ecoachingsport.wixsite.com/endurancefanatic for more information.


  • 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

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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