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.
Clare is a Level 2 TrainingPeaks running coach with relevant UKA and British Cycling qualifications and a Certified Stryd Coach. She specialises in trail running and ultra distance and can work with people who wish to do both cycling and running. Clare loves to work with people to help them succeed; whether that's a personal best, a completion or a podium. Clare will work with you to plan training round life commitments and help you get the most out of the time you have.