10k running - 12 week finisher plan with structured workouts

Author

Reinout Van Schuylenbergh

All plans by this Coach

Length

12 Weeks

Typical Week

3 Run, 1 Strength, 3 Day Off

Longest Workout

0:50 hrs

Plan Specs

running 10km intermediate masters weightloss hr based

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Summary

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

This plan takes you in 12-weeks from 3-5k run to a 10k endurance run.

This plan focuses on a steady build up of the aerobic fitness with running and mobility/core exercises. Finishing this program will prepare you for a 10k endurance run.
For best results, combine this plan with a healthy diet and a well balanced daily schedule.

Do not embark upon a running training plan if injured or feeling unwell. If in doubt consult your doctor before you commence training.

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 02:00
Training Load By Week
Average Weekly Training Hours: 02:00
Average Weekly Breakdown

Reinout Van Schuylenbergh, PhD

Triathloncoach.be

We offer training plans for endurance athletes and consultancy for coaches, clubs and teams. Every training plan is developed by Reinout Van Schuylenbergh, PhD and tailored to your personal objectives. Programs are based on current scientific evidence and good practices.

Our key values: personalized and data driven approach, your goal is our challenge, customer satisfaction, #cleansport, #fairplay

Back to Plan Details

Sample Day 1

0:34:00
23TSS
walk/run program

Description in workout details.

Sample Day 2

0:15:00
Mobility and core

See attached PDF file for program details. You can also log in the www.skill-up.com website and see the video's for more information

Sample Day 4

0:36:00
22TSS
Intensive workout

Description in workout details.

Workout with increasing effort.

Sample Day 5

0:15:00
Mobility and core

See attached PDF file for program details. You can also log in the www.skill-up.com website and see the video's for more information

Sample Day 6

0:34:00
23.7TSS
walk/run program

Description in workout details.

Sample Day 8

0:34:00
23.7TSS
Extensive intervals

Description in workout details.

Sample Day 9

0:15:00
Mobility and core

See attached PDF file for program details. You can also log in the www.skill-up.com website and see the video's for more information

10k running - 12 week finisher plan with structured workouts

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