Take real time off your 10km. 10 weeks, 5 runs a week, built on the proven methods of Jack Daniels and Renato Canova and written by Gene Convery – 20+ years coaching runners, former elite triathlete and qualified endurance sports nutritionist.
WHO IT'S FOR
Runners who have completed a 10km, are currently running 25–30km a week and are comfortable with a 10km long run.
WHAT YOU GET
• BONUS: a 30-min 1:1 'Ask Me Anything' call with Gene, to use once at any point during your plan
• 10 weeks: Base → Fundamental (hills, VO2, threshold) → Race-Specific → taper
• Daniels-style VO2 intervals, tempo runs and cruise intervals
• Canova-style 10km pace reps, alternations and long runs with a fast finish
• Every run structured by heart rate (% of LTHR) so it scales to you and syncs to compatible watches
• Fitness test in week 1 and week 6 to set and update your zones
• Weekly strength, mobility and foot & ankle sessions
• A deload week in week 4
• Notes explaining every phase, plus taper and race-week strategy
• Peak week ~55km, longest run 15km
EQUIPMENT
GPS watch and heart rate monitor (chest strap recommended). Access to a hill and ideally a gym.
INCLUDES A 30-MIN 1:1 CALL WITH GENE
One 30-minute 'Ask Me Anything' call to use once, any time during your plan – training, racing, fuelling, niggles. Book it here: https://tidycal.com/3lglg5n/ask-me-anything-30-mins
PRICE: US$29 (approx. A$42 – TrainingPeaks charges in USD and your bank converts at checkout)
Want ongoing 1:1 coaching? geneconvery.com