10K Performance Sub45 Plan - 13 Wochen
10K Performance Sub45 Plan - 13 Wochen
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Length
13 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
10K Sub 45 Plan (13 Wochen)
Strukturiert unter 45 Minuten auf 10 km.
Dieser 13-Wochen-Plan bringt dich gezielt von ~46–52 min auf Sub 45 – mit klarer Progression, sinnvoller Belastungssteuerung und ohne unnötiges Rätselraten.
Für wen?
• 40–60 km/Woche Laufbasis
• Erfahrung mit Intervallen
• Ziel: 10 km unter 45 min
Was du bekommst
13 Wochen strukturierter Trainingsaufbau
4–5 Trainingstage/Woche (flexibel)
3–4 Läufe + 1 Kraft-/Technikeinheit
Umfang: ~38 km → 60 km → Taper
Alle Einheiten mit Pace-, HF- & RPE-Vorgaben
Kompatibel mit GPS-Uhren
Trainingsaufbau
Basis (Wo. 1–4): Grundlagenausdauer, Lauftechnik, erste Temporeize
Aufbau (Wo. 5–8): Intervalle & längere Tempoblöcke, Long Runs bis 16 km
Spezifisch (Wo. 9–10): Training im Zieltempo (4:30/km)
Taper (Wo. 11–13): Frisch & bereit für den Wettkampf
Warum dieser Plan
Kombination aus Ausdauer, Tempo & Kraft
Integriertes Lauftechniktraining
Detaillierte Coaching-Notizen in jeder Einheit (du verstehst, warum du was trainierst)
Anpassbar bei Zeitmangel oder Ausfällen via TrainingPeaks
Ausrüstung
GPS-Uhr mit HF-Messung(Brustgurt) empfohlen, optional Kraft-Equipment.
Ideal, wenn du strukturiert trainieren und dein 10-km-Potenzial voll ausschöpfen willst.
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
x3
|
03:04:00 | 01:40:00 |
|
Strength
x2
|
00:51:00 | 00:45:00 |
|
Day Off
x2
|
—— | —— |
|
Other
x1
|
00:20:00 | 00:30:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
03:04:00 | 01:40:00 | |
|
|
00:51:00 | 00:45:00 | |
|
|
—— | —— | |
|
|
00:20:00 | 00:30:00 |
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter
- Heart Rate Monitor
- GPS
- 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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Bundle Premium—
Save 20%
Premium unlocks smarter training with advanced analytics, TrainingPeaks Virtual, and Structured Strength to give you deeper insights and data-backed results.
$107.99 USD for the first year, billed yearly.