8 Week 10 - 15km Specific Plan
8 Week 10 - 15km Specific Plan
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Length
8 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
For a 10km to 15km Race adaptable for road or off road.
- Designed for Intermediate and Competitive Runners
- For races from 10 to 15km
- Designed for those who want to train with a heart rate monitor
- Introductory pack included with the plan
- Longest training session is 2 hours
- Most training hours in one week is 6.5 hours
This is a programme for intermediate/competitive runners
This plan assumes a good amount of base running and a familiarity with faster paced sessions from 10km pace to V02Max. It designed for someone who wishes to make their training more specific in the 8 weeks build up to their A race.
There are 5 training sessions prescribed for each week, with rest/recovery days planned for Monday and Friday.
Training days are Tuesdays, Wednesday Thursdays Saturdays and Sundays, but so long as you keep to the same order for both sessions and rest days, you could use different regular training days.
The plan has your target race on Saturday, but it could be a Sunday race.
It is based on heart rate zones, but can be adapted for those who do not have a heart rate monitor.
If you are not sure about training zones and would like to know more before you buy you can check out this blog created by John: What does a heart rate monitor tell you?
- Weeks 1-6 work on both your speed/endurance at 10km pace and your V02Max.
- Weeks 7-8 are a two week taper with some more race specific preparation.
It is based on 3 week cycles (2 weeks hard and one week easy).
If you are interested in this programme but not sure if it is the right one for you please don’t hesitate to contact me at email Clare.
How it Works
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Run
x5
|
04:52:00 | 02:00:00 |
|
Day Off
x2
|
—— | —— |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
04:52:00 | 02:00:00 | |
|
|
—— | —— |
Training Load By Week
This plan works best with the following fitness devices:
- Heart Rate Monitor
- 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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