8 week 5k-10k

Author

Owen Connolly

All plans by this Coach

Length

8 Weeks

Typical Week

5 Run

Longest Workout

1:20 hrs

Plan Specs

running 5km intermediate masters time goal hr based pace based tss 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 5k- 10k plan is primarily based on the individuals current ability. It can be adapted to pace and adjusted for time if necessary.
We acknowledge no two athletes are the same and in so, the schedule is fully flexible with the aim of achieving the same goals. Please contact me via email and we can adapt the schedule to suit.
A solid base is the foundation for a successful season and increases the chance of achieving your goals. Therefore it is advisable to have completed your base Phase before starting into this programme.

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 03:40

Owen Connolly

OCR Running Coach

Owen has been involved in the fitness industry for the past 22 years. He has coached endurance athletes for over 16 years and has trained National and Provisional Champions along with complete novices.
Owen is interested in training any athlete that wants to improve in the sport and believes that all athletes should be given the opportunity to achieve their best performance.

Back to Plan Details

Sample Day 1

0:35:00
23TSS

Sample Day 2

0:38:00
30.3TSS

6x30 sec on / 60 sec off

Sample Day 4

0:35:00
23TSS

Sample Day 5

0:49:00
48.5TSS

Tempo Run
5x 4mins with 1 min recovery jog

Sample Day 7

1:00:00
102.6TSS

Sample Day 8

0:35:00
23TSS

Sample Day 9

0:39:00
30.2TSS

5 x(40sec on /60sec off + 20sec on 60secoff)

8 week 5k-10k

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