Triaperformance — IRONMAN & ESCI Certified Coach | Triathlon, Running, Cycling, HYROX
A faster 10K in 6 weeks: threshold and VO2max work, then race
Five runs a week, two quality sessions, every pace set from your own test. Week 6 is race week: your 10K is the re-test.
Who this plan is for
- ✅ You already run 4 to 5 times a week and have a 10K coming up
- ✅ You can train 4:30 to 5:30 hours a week, with a long run of up to 1:30
- ✅ You run with a GPS watch connected to TrainingPeaks
- 👉 Want a longer build? Take the 12-week 10 km Peak.
Your week
- 🏃 Tuesday, threshold: your 30-minute test, then tempo, threshold and over-threshold intervals.
- 🏃 Thursday, VO2max: 4 to 5-minute intervals just above threshold pace.
- 🏃 Wed, Sat, Sun, aerobic: easy runs, strides on Saturday and a 70 to 90-minute long run.
🏋️
Strength included: two gym sessions a week (Strength A and B for runners, 60 minutes: a squat day and a hinge day, loading progression in every session).
Plan details
- 👉 6 weeks: 3 building weeks + 1 recovery week + 1 specific week + race week
- 👉 Pace based: a 30-minute test sets your threshold pace and zones, and every session syncs to your watch as a structured workout
- 👉 Mostly easy running, two hard sessions a week - the same method we use with our 1-1 coached athletes
- ♻️ Re-usable: apply the plan again free, unlimited times. Update your threshold pace after the race and the workouts follow it
⭐️⭐️⭐️⭐️⭐️ 5/5 "Highly recommended. Amazing coach and always available to help and adjust were necessary. Thank you Ivan!" — Gerald G. 2025 · · Reviews Check all reviews here
Looking for other levels, distances, durations or a different focus?
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Why choose Triaperformance?
Our 2026-2027 certifications
Also included in All-Access ($39.99/month): all my English plans, TrainingPeaks Premium and the members tools. See All-Access
Triaperformance | IRONMAN U & ESCI Certified Coaching | Triathlon, Running, Cycling, Duathlon
🇪🇸 Iván Koch, Triaperformance. Coach de triatlón y running. TrainingPeaks Level 2 Accredited Coach, ESCI Certified Coach (IRONMAN U 2025). Coaching 1:1 y planes en español, inglés y portugués. Método polarizado y basado en datos: test, zonas, análisis, re-test. triaperformance.com
🇺🇸 Triathlon and running coach. TrainingPeaks Level 2 Accredited, ESCI Certified. 1:1 coaching and training plans in Spanish, English and Portuguese. Data-driven, polarized: test, zones, analysis, re-test.