Aloha Tri Coaching Sub-45 Minute 10K Peak Plan - 4 Weeks
Aloha Tri Coaching Sub-45 Minute 10K Peak Plan - 4 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Length
4 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
Aloha!
This 4-week peak training plan is designed for runners aiming to break the 45-minute barrier in a 10K race. It is not a beginner’s plan but rather a focused programme for athletes who are already training regularly and running at or near a 4:30/km pace in events like parkruns or 5K races.
The plan is structured to fine-tune race fitness, sharpen speed endurance, and build the pacing confidence required to sustain the necessary effort across the full 10-kilometre distance. Each week includes a balanced mix of interval work, tempo efforts, controlled long runs, and recovery sessions, ensuring that athletes arrive at race day in peak condition—fast, strong, and ready to perform.
With a strategic blend of intensity and recovery, this plan will help you bridge the gap between solid training and a standout 10K performance, ensuring you hit the finish line in under 45 minutes.
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
|
02:06:00 | 01:20:00 |
|
X-Train
x2
|
—— | —— |
|
Day Off
x1
|
—— | —— |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
02:06:00 | 01:20:00 | |
|
|
—— | —— | |
|
|
—— | —— |
Training Load By Week
- 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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