10km - Progression Plan - The JK Journey (3-5.5 hours per week)
10km - Progression Plan - The JK Journey (3-5.5 hours per week)
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
So you want to improve your 10k time. You've done the distance a couple of times and want to take your performance to the next level. Made for those hoping for 10k times of around 50-60 minutes, with a bit of scope either way.
It's not the highest volume plan, but you should be running 2-3 times per week already, and if you have the time to commit to an extra cross training session then even better.
Try to do a tempo 5k prior to the plan starting and multiply your pace by 1.05 to get an approximate 1 hour pace / threshold pace. You can also take the 5k heart rate and multiply by 0.94, then plugging these two values in to trainingpeaks thresholds to give the plan its initial structure. Then progressing and adapting from there.
How it Works
Load Your Plan
Quickly view upcoming workouts in the TrainingPeaks app.
Workout and Analyze
Upload completed workouts from your favorite tracking app or device.
Track Your Progress
Get feedback, stay on top of your training and perform at your best.
Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Run
x4
|
03:17:00 | 01:25:00 |
|
Day Off
x2
|
—— | —— |
|
Strength
x1
|
00:34:00 | 00:50:00 |
|
Other
x1
|
00:03:00 | 00:25:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
03:17:00 | 01:25:00 | |
|
|
—— | —— | |
|
|
00:34:00 | 00:50:00 | |
|
|
00:03:00 | 00:25:00 |
Training Load By Week
This plan works best with the following fitness devices:
- Heart Rate Monitor
- GPS
- 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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