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Back to road or trail 10K/HM fitness (intermediate) 10wks + email support and run technique analysis

Author

Andrius Ramonas

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Length

10 Weeks

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Plan Description

Back to road or trail 10K/HM fitness (intermediate) 10wks + email support and run technique analysis


Are you still choking on the dust that you brushed off your running trainers this weekend? This training plan will re-build your running fitness for a 10K to half marathon distance road or trail race. Your shoes missed you, and they are looking forward to the challenge!


This intermediate plan balances fundamental running skills, speed, strength work and mileage. Trail and road-specific workouts are challenging but fun. 


IS THIS PLAN FOR YOU?


This plan is designed for intermediate runners. Before starting this plan you should:


  • be comfortable with 25-40K training weeks

  • be able to complete 45min or longer training runs

  • have no current injuries that prevent you from running

  • (ideally) have some experience with higher intensity interval training


  • PLAN FEATURES


  • RPE-based training intensity prescription (Note: I can help to you to individualise by heart rate/running pace. Feel free to email me - see contact details below)

  • Longer run: Saturday or Sunday

  • Strength and Conditioning: 2 sessions/week on average

  • Biggest training week: 60K+ or more than 6-hrs of training

  • Longest run: 18-20K


  • HOW IS THIS PLAN STRUCTURED?


  • Weeks 1 to 4  increase your weekly running mileage and improve your fundamental running skills, speed and overall strength.

  • Weeks 5 to 8 target your cardiovascular capacity. Expect to be challenged with some harder, higher-intensity workouts.

  • Weeks 9 to 10 lead you through race-specific training sessions and will fine-tune you for your race.


  • As an exercise physiologist and trail runner for The North Face AU/NZ team, my coaching knowledge and running experience can help you to improve as a runner. Our primary method of communication for any of your questions will be over email. Running technique and bio-mechanics are interest areas of mine, and I can provide high-level advice on your running technique to become more efficient, faster, and minimise the risk of injury.


    Contact details 


    If you have questions, please contact me directly: andrius@therunart.com


    Logos


    Enjoy!



    Training Plan Sample Week

    Stats

    Average Weekly Breakdown

    Workouts Weekly Average Longest Workout
    Runx5
    4:05 hrs 1:30 hrs
    Strengthx3
    0:56 hrs 0:30 hrs
    Day Offx2
    —— ——
    Walkx1
    —— ——
    Workouts Per Week Weekly Average Longest Workout
    Run
    4:05 hrs 1:30 hrs
    Strength
    0:56 hrs 0:30 hrs
    Day Off
    —— ——
    Walk
    —— ——

    Training Load By Week


    This plan works best with the following fitness devices:

    • GPS

    All supported devices

    Andrius Ramonas

    Run·Art

    RunĀ·Art Coaching by coach Andrius Ramonas is here to bring you many years of expertise in competitive road and trail running, exercise physiology, nutrition and sports medicine.

    I coach athletes of all levels and can offer you:

    • Online Coaching
    • Individualised and Generic Training Plans
    • Running Technique Analysis
    • Training Consultations
    • Running Skills Workshops