Built for runners chasing a big 10km PB. 10 weeks, 6 runs a week, built on the proven methods of Renato Canova and Jack Daniels and written by Gene Convery – 20+ years coaching runners, former elite triathlete and qualified endurance sports nutritionist.
WHO IT'S FOR
Experienced runners currently running 50–60km a week, comfortable with a 16km long run and used to interval training.
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: General → Fundamental → Race-Specific → taper
• Canova-style specific work: 10km pace reps up to 3 x 3km, 6 x 1km with short recoveries, alternations and long runs with a fast finish
• Daniels-style VO2 intervals, threshold cruise intervals and tempo runs
• Mid-week medium-long runs and recovery runs to build durability
• 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
• Strength, mobility and foot & ankle sessions
• A deload week in week 4
• Notes explaining every phase, plus taper and race-week strategy
• Peak week ~89km, longest run 20km
EQUIPMENT
GPS watch and heart rate monitor (chest strap recommended). Access to a hill, a track or flat loop, and 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