10 k sub 40 min, 12-week training plan, 4-5 sessions/week
10 k sub 40 min, 12-week training plan, 4-5 sessions/week
Author
Primoz Kirn
Length
12 Weeks
Plan Description
The 12-week training program will best suit runners who are already partially experienced and have at least 1 year of unplanned or planned training behind them. The program covers a preparation period (partial), pre-race period and preparation for the competition - with the goal of running 10 km under 40 minutes. The program is structured and proven to be successful, designed according to the classic periodization model, where the amount and intensity change and, of course, specific preparation for the competition. For quality training, it is recommended to have a heart rate monitor and a GPS watch, as the training is designed based on heart rate and running pace.
Communication with the coach takes place via e-mail once a week and via phone once a month. The program was prepared by Primož Kirn, master's degree professor of physical education and graduate trainer (field of conditioning, endurance) at the Faculty of Sports in Ljubljana.
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Run
x4
|
04:05:00 | 01:30:00 |
|
Day Off
x2
|
—— | —— |
|
Strength
x1
|
01:02:00 | 01:00:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
04:05:00 | 01:30:00 | |
|
|
—— | —— | |
|
|
01:02:00 | 01:00:00 |
Training Load By Week
This plan works best with the following fitness devices:
- Heart Rate Monitor
- GPS
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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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$107.99 USD for the first year, billed yearly.