10 KM RUNNING PROGRAM
Velotec SportsAll plans by this Coach
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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
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|3:59 hrs||1:00 hrs|
Day Off x2
|0:45 hrs||1:00 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||3:59 hrs||1:00 hrs|
||0:45 hrs||1:00 hrs|
Training Load By Week
This plan works best with the following fitness devices: