PEAK OF FORM AT RACE DAY
TRAIL - MOUNTAIN - ULTRA - ROAD
📋 Plan Overview
Distance: 10 km
Elevation: 0 - 300 m
Terrain: Road & Asphalt
Category: 10k Road
Skill / Level: Intermediate
Duration: 24 weeks
Workouts/week: 7–9
Weekly hours: 5–7h
Includes: Running, Strength, Mobility, Stretch
👟 Who Is This Plan For?
Built for intermediate runners with consistent training habits and race experience who want to improve their 10k performance. Ideal for athletes training 5–7 hours per week aiming to develop pacing, endurance, and speed through structured training.
📦 What You’ll Get
A structured 24-week 10k road running plan created by Arduua coaches. Sessions are guided by time and heart rate zones for precise intensity control. Includes endurance runs, threshold workouts, VO₂max sessions, race-specific efforts, and strength, mobility, and stretch routines.
❤️ Training Methodology
Training is based on time and heart rate to optimize intensity and adapt to daily conditions. The program balances aerobic development, threshold training, and faster speed work with proper recovery, enabling steady and sustainable performance gains.
📆 Plan Structure
Base (9w): Build aerobic endurance, strength, mobility, and durability.
Specific (8w): Focus on threshold development, running economy, and efficiency.
Pre-Comp (6w): Introduce race-specific sessions, longer efforts, and nutrition practice.
Taper+Race (1w): Reduce training load and arrive fresh, fit, and ready for race day.
⚙️ Requirements
TrainingPeaks-compatible watch or GPS.
Chest-strap HR monitor (wrist HR not accurate enough).
✅ Summary
This 24-week Intermediate 10k Road plan helps you improve endurance, speed, and race execution. Train consistently, build performance, and arrive at race day ready to achieve your next personal best.
📣 More info:
arduua.com • Contact us at:
info@arduua.com🌍 Global training platform for trail, mountain, ultra & road runners
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⛰️ From 5K to 100 miles 🌐 Athletes in 30+ countries
Train with confidence. Progress consistently. Perform at your best. Coaching in English & Spanish