10K in 49 min. Smash your limit. / 10K en 49 min. Rompe tu límite.
10K in 49 min. Smash your limit. / 10K en 49 min. Rompe tu límite.
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Length
12 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
This plan is designed for 10K runners who currently complete the distance in 1 hour and aim to break 49 minutes. Over 12 weeks, you'll experience how each stride becomes more controlled, fluid, and powerful, allowing you to run with greater strength and endurance. You'll feel your body adapt and grow stronger, pushing past your limits with every session. To maximize your performance, you'll need a GPS watch and heart rate monitor—essential tools to track your progress and optimize your effort.
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Este plan está diseñado para corredores de 10K que actualmente completan la distancia en 1 hora y buscan bajar su tiempo a 49 minutos. A lo largo de 12 semanas, experimentarás cómo cada zancada se llena de control, fluidez y energía, permitiéndote correr con mayor potencia y resistencia. Verás cómo tu cuerpo se adapta y se fortalece, superando tu propio límite con cada entrenamiento. Para maximizar tu rendimiento, necesitarás un reloj GPS y un monitor de frecuencia cardíaca, herramientas clave para medir tu progreso y optimizar tu esfuerzo.
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
x5
|
03:48:00 | 01:16:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
03:48:00 | 01:16:00 |
Training Load By Week
This plan works best with the following fitness devices:
- 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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