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10k in 45min (12 Weeks)

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10k in 45min (12 Weeks)

Author

Karl Stuecker

All plans by this Coach

Length

12 Weeks

Plan Description

Are you looking to improve on your 10km time? Are you already a regular runner who is looking to set yourself a goal and commit to more structured training? Then this plan is for you!

This plan aims to help you target a 45min 10k. By training 4 times a week you will be able to get the most of your training and balance it with the commitments of daily life. The plan is set out over 12 weeks, with week 4 and 8 being a recovery weeks and a taper week in the final week.

Each session includes a brief description and instructions on how to carry it out. Manage your efforts, pace yourself and enjoy the progress you make over the course of the plan.

How it Works

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Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x4
04:09:00 01:34:00
Workouts Per Week Weekly Average Longest Workout
Run
04:09:00 01:34:00

Training Load By Week


This plan works best with the following fitness devices:

Karl Stuecker

Personally an ambitious amateur runner, who has been interested in the science and methodology of coaching for a long time. Experience in coaching a variety of runners at different levels. Focus on integrating a fun way of training into daily life and combining it with the commitments of jobs, families and more.


  • 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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