OTP Endurance Sports 10k -10 weeks
Author
Elizabeth Greer
Length
10 Weeks
Plan Specs
running beginner intermediate
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.
Plan Description
10 Week basic plan to run your best 10K follow the basics and you will achieve a PR with a smile when you cross the finish !!
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Runx4
|
13mi | 6mi |
|
Day Offx2
|
—— | —— |
|
X-Trainx1
|
—— | —— |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
13mi | 6mi | |
|
|
—— | —— | |
|
|
—— | —— |
Sample Day 1
Easy pace shake out run just to keep the legs moving
Sample Day 2
Easy pace shake out run just to keep the legs moving
Sample Day 3
Tempo run-this should be run at race pace (zone 4)
Sample Day 5
LSD-Long Slow Distance-this should be run at conversational pace. Meaning-you should be able to hold a conversation while running without losing breath (zone 2)
Sample Day 8
Interval run (zone 5) First mile warm up
second mile-faster than race pace-should not be able to hold a conversation
third mile cool down
Sample Day 9
Easy pace shake out run just to keep the legs moving
Sample Day 10
Tempo run-this should be run at race pace (zone 4)