10k running - 12 week finisher plan with structured workouts

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

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.

Sample Day 2
0:34:00
23TSS
walk/run program

Description in workout details.

Sample Day 3
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 5
0:36:00
22TSS
Intensive workout

Description in workout details.

Workout with increasing effort.

Sample Day 6
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 7
0:34:00
23.7TSS
walk/run program

Description in workout details.

Sample Day 9
0:34:00
23.7TSS
Extensive intervals

Description in workout details.

Sample Day 10
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

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