10K SPEED BOOSTER (BASIC): 12 WEEKS
10K SPEED BOOSTER (BASIC): 12 WEEKS
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
*FULL ENGLISH DESCRIPTION BELOW*
Nutrition Partner
đ„€ These plans are supported by LaPrimaFit
Smart fueling makes the difference â in training and on race day. My nutrition partner is LaPrimaFit, official distributor of Amacx, Maurten, Pillar Performance, Precision Fuel & Hydration, and many more brands. Use your long runs to dial in your race nutrition â so you line up on race day with a fueling strategy that actually works.
đ 20 % off everything with code RUBSTERTRAINING20
đ laprimafit.com
Recovery & Activation Partner
đ§ Wir freuen uns, feels.like als Recovery- & Activation-Partner an Bord zu haben. NeuroKomplexe, die performen. Aktivierung & Regeneration mit 100 % Wirkstoffen â fĂŒr mehr Performance und weniger Verletzungen.
đ Code ârubster" · đ feelslike.sport/11838625_ruben
đ§ We're happy to have feels.like on board as our recovery & activation partner. NeuroComplexes that perform. Activation & recovery with 100 % active ingredients â for more performance and fewer injuries.
đ Code "rubster" · đ feelslike.sport/11838625_ruben
10K SPEED BOOSTER â BASIC (12 Wochen)
đ Worum geht's â und fĂŒr wen ist der Plan gemacht?
FĂŒr LĂ€ufer:innen mit 2â3 LĂ€ufen/Woche, die ihre 10 km stark und kontrolliert finishen wollen â kein Fokus auf Zielzeit, sondern saubere Substanz. Du solltest regelmĂ€Ăig laufen und einen lockeren ~55â60 Min Dauerlauf schaffen. Aktuell verletzt? Erst gesund werden. Kombiniert sich optimal mit Krafttraining.
đ
Wichtig: Aktiviere den Plan genau 12 Wochen vor deinem Zielrennen!
So passt jede Trainingswoche exakt zu deinem Wettkampftag.
đŹ Was dich erwartet
Drei strukturierte 4-Wochen-Blöcke plus Taper. Wir bauen kurz-nach-lang auf: erst Speed & VOâmax, dann Schwelle, am Ende Renntempo. Die IntensitĂ€t ist immer an deiner Schwelle (LT2) verankert â dein 10K-Tempo ist der Bezugspunkt.
Deine Woche: Dienstag lockerer Lauf + Mobility/Lauf-ABC (fix) · Mittwoch Intervalle (fix, deine Key-Session) · Sonntag Long Run (fix, immer locker) · Samstag optionaler easy run.
Der Mittwoch ist die wichtigste Einheit der Woche â wenn du kĂŒrzen musst, schĂŒtze den Mittwoch.
đ Wichtig: Passe den Plan ans Leben an!
Einheiten dĂŒrfen verschoben werden, Reihenfolge easyâhart beibehalten (aktiviert die Beine). MĂŒde oder angeschlagen: anpassen oder auslassen â Konstanz schlĂ€gt Held:innen-Einheiten. Sonntag bleibt immer locker.
đ€ Von wem ist der Plan?
Erstellt von Ruben Best / @rubsterbest â LĂ€ufer, Triathlet und Coach bei NGTRNG.
*** ENGLISH BELOW ***
10K SPEED BOOSTER â BASIC (12 Weeks)
đ What's the plan â and who's it for?
For runners with 2â3 runs/week who want to finish their 10K strong and controlled â no specific time goal, just clean substance. You should run regularly and handle an easy ~55â60 min run comfortably. Currently injured? Get healthy first. Combines perfectly with strength training.
đ
Important: Activate the plan exactly 12 weeks before your goal race!
That way every training week lines up precisely with race day.
đŹ What to expect
Three structured 4-week blocks plus taper. We build short-to-long: speed & VOâmax first, then threshold, then race pace. Intensity is always anchored to your threshold (LT2) â your 10K pace is the reference point.
Your week: Tuesday easy run + mobility/run ABC (fixed) · Wednesday intervals (fixed, your key session) · Sunday long run (fixed, always easy) · Saturday optional easy run.
Wednesday is the most important session of the week â if you have to cut back, protect Wednesday.
đ Important: Adapt the plan to life!
Sessions can be shifted, keep the order easyâhard (primes the legs). Tired or unwell: adjust or skip it â consistency beats hero sessions. Sunday always stays easy.
đ€ Who made this plan?
Created by Ruben Best / @rubsterbest â runner, triathlete, and coach at NGTRNG.
How it Works
Quickly view upcoming workouts in the TrainingPeaks app.
Upload completed workouts from your favorite tracking app or device.
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
|
02:12:00 | 01:30:00 |
|
Strength
x2
|
01:30:00 | 00:45:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
02:12:00 | 01:30:00 | |
|
|
01:30:00 | 00:45:00 |
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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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.