D3 10k Training Plan Intermediate, 12 Weeks, Structured Workouts

Average Weekly Breakdown
Training Load By Week
Average Weekly Breakdown
Training Load By Week
Average Weekly Training Hours: 04:51


DESIRE. DETERMINATION. DISCIPLINE. Our plans get results!


Author: Mike Ricci
  • Founder, Head Coach D3 Multisport, Inc. 2000-18
  • USA Triathlon Coach of the Year and 2017 USAT World Team Coach
  • USA Triathlon Elite Level 3 Coach (1 of 19 in the US)
  • Coached the University of Colorado Triathlon team to 4 straight National Titles 2010-2013
  • Coached multiple National Champions, Kona Qualifiers, and 1st yr. triathletes
  • Coached the AG National Champion in 2015 and AG World Champion in 2016 (25-29 AG)

A solid training plan equals athlete success:"My race went well, smashed my goal of 5:45 with a 5:04. The plan was great and have recommended it to friends. I will purchase a plan for the full IM next year."
Thanks,
Eric D.

Starts: Anytime

Length: This 12 week program is an Intermediate Plan 10k plan and for an athlete whose goal is to run a 10k in the 40:00-50:00 range. The schedule consists of 4-6 runs per week and it is run specific. There are 2 days of core training in this plan.

Requirements: You should have good fitness over the past 6-8 weeks. Going into this plan you should be able to run 1 hour.
Your off day is Friday and your long run is on on Sunday.

Our programs are designed for the age group athlete who has a busy life with a full-time job, a family and/or other responsibilities. In this program, the longer workouts will be on the weekends, and the weekdays will consist of shorter workouts. During the training plan, there is testing every few weeks to assess your fitness and so you can re-adjust your Heart RateZones. If you don’t train with a HR that’s fine as the tests are still good training as you can measure improvement based on time and effort.

Our plans set YOU up for success. The main goal of this plan is to help you achieve your best race! Mike has been coaching for 25+ years and uses that collective experience to help each individual athlete be successful at any level. His passion for the sport and wisdom gained from coaching thousands of athletes goes into designing a plan. He has taken the guesswork out of training with this plan and looks forward to helping you too.

We leave no stone unturned in helping you reach your goals. Purchase of this plan includes:
  • A weekly training tip video in your plan
  • The opportunity to be a part of one of the top Ironman Club Teams in the World
  • D3 'Terminology', and 'Determining Heart Rate and Power Zones' documents
  • Access to premium content on our website and instructional videos in all 3 sports
  • Strength training and core workouts with accompanying videos
  • Inclusion in Team D3 and access to our private Facebook group to ask our USAT certified coaches questions
  • A chance to race in a really cool kit :-)

If you have questions email Coach Mike and learn how we get it done for our athletes: www.D3Multisport.com

Sample Day 1
0:34:00
25.7TSS
Run with 6x30" strides

Easy run - after 10' warm up, you'll run 8x30" at 5k effort/pace, with 90" recovery. Cool down.

Sample Day 1
0:35:00
MB Functional Phase One 1.1

Warm up includes: Foam roll, back, glutes, calves, hamstrings, quads and ITB.

Plyometrics: - Box jump 3x5, Standing hurdle hop 3x5 Left leg/Right leg


Medicine ball: - Standing Chest pass 3x10, Standing overhead slam 3x10

Hang Clean 2 x 12
Link: http://bit.ly/2iYE4YB


Front Plank 2 x 45 Sec. w/two 10 Sec exhales
https://bit.ly/2RyPLTn

Trap Bar Deadlift 2 x 12
http://bit.ly/27pCTle

Chin Up 3 x 8 (with band)
http://bit.ly/2jWpa4N

Split Squat or Single Leg 12 each F/B/S 2x
http://bit.ly/2jkqlJS

Dumbbell Row 2 x 12
http://bit.ly/2jkxHxf

In-line Chop 2 x 12 per side
http://bit.ly/2jkrWzA

Sample Day 2
0:30:00
23.3TSS
WB AeT - :30

Run on a flat course or treadmill. 10' Z1, then 10' at Z2 (about 20 bpm below LT) and then 10' Z1.
RPE: Z1 = 5/6, Z2 = 6, Z3 = 7.

Sample Day 3
1:06:40
70.3TSS
Run TT 30': Assess Fitness - WB

After 15 minute warm up, stretch, then run 5x100m strides, with a walk back to the start. Then run an easy 5'. Then you are going to run for 30 minutes as hard as you can for the entire 30 minutes. Think of this as a 'best effort' test/race. This can be run on track the or measured course (flat). Record the pace and avg HR and get a 10 minute cool down.

Sample Day 3
0:30:00
MB Functional Phase One 1.2

Warm up includes: Foam roll, back, glutes, calves, hamstrings, quads and ITB.

Plyometrics: - Box jump 3x5, Standing hurdle hop 3x5 Left leg/Right leg

Medicine ball: - Standing Chest pass 3x10, Standing overhead slam 3x10


Trapbar Deadlift 3x8:
https://bit.ly/2ILOog3

Spiderman 2x5
https://bit.ly/2A0M02e

Half-Kneeling alt Overhead Press 3x8
http://bit.ly/2jWlwrw

Supine Floor Side 3x8
http://bit.ly/2iYBrWD

Push Up Progression 3x8 (pick 3 of 4 steps)
1) Normal full pushup. 2) Feet elevated 3) Unstable with feet elevated, 4) Feet elevated unstable surface with weighted vest.
https://bit.ly/2C49gOb

TK Push Pull 3x8
https://bit.ly/2RBiSFp

Suitcase Carry 25 yards each side 2x
http://bit.ly/2jLLag5

Sample Day 5
0:50:00
60.5TSS
2x8' Tempo WB

20' warmup, 2X8' at Tempo - Z3 HR, and hard, but not super hard - a pace you can sustain for 10 miles or more. :) - 5' recovery in between. 20' cool down.

Sample Day 6
1:10:00
60TSS
WB AeT - workout 4 - 1:10

Run on a flat course or treadmill. 15' Z1, then 2x20' at Z2 (about 20 bpm below LT), with an easy 5' Z1 in between and then 10' Z1.


RPE: Z1 = 5/6, Z2 = 6, Z3 = 7.

Michael Ricci
|
D3 MULTISPORT, INC

The key to achieving your goal is having a plan! D3 Multisport founder and head coach Mike Ricci uses his collective 25+ years of coaching experience to help each individual athlete be successful - at any level. His passion for the sport and wisdom gained from coaching thousands of athletes all go into the design of his training plans. Let the D3 coaching team take the guesswork out of your training and guide you with pre-built training plans, customized plans, or 1-to-1 coaching.