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10 KM RUNNING PROGRAM

Author

Velotec Sports

All plans by this Coach
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Length

4 Weeks

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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Plan Description

A 4 WEEK PROGRAM USING A 9 DAY SCHEDULE


This is a running program, designed on a 9 Day rotating schedule.


Day 1 to Day 9 then repeat.


Luke B from Velotec is an Accredited Athletics Australia Running Coach.


( THIS IS FOR RUNNERS WHO ARE CURRENTLY ACTIVE RUNNERS OR COMPLETING REGULAR EXERCISE )


If your new to the 10 KM event maybe try another program first or even send us a message and we can tailor a program specifically to you.


This plan is to get you performing in your 10 km running event. Stick to the schedule, push the boundaries with in yourself and have fun running your best 10 km event.


Day 1 TEST DAY

Day 2 REST DAY

Day 3 EASY RUN

Day 4 EFFORT SESSION

Day 5 EVENT DISTANCE RUN

Day 6 STRENGTH TRAINING

Day 7 EVENT DISTANCE RUN

Day 8 EFFORT SESSION

Day 9 ACTIVE RECOVERY


What is included in these sessions are detailed when purchasing the 9 Day Run Program from Velotec.



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x4
3:59 hrs 1:00 hrs
Day Off x2
—— ——
Strength x1
0:45 hrs 1:00 hrs
Workouts Per Week Weekly Average Longest Workout
Run
3:59 hrs 1:00 hrs
Day Off
—— ——
Strength
0:45 hrs 1:00 hrs

Training Load By Week


This plan works best with the following fitness devices:

  • GPS

All supported devices

Luke Bagley

Velotec Sports

To assist in your cycling , running journey Velotec Sports provides Training and Coaching , Mechanical Support and Exclusive Riding Events.

Luke Bagley has the following certifications for cycling and running.

Level 1 Cycling Australia Coach
Level 1 Athletics Australia Running Coach
Training Peaks Coach Certified Level 1
Body Geometry Bike Fitter
First Aid Certificate
Working With Children Check

www.velotecsports.com.au

$15.00 - Buy Now