A 4 Week Training Plan for a 10k

Author

Andy Noise

Length

4 Weeks

Typical Week

7 Run

Longest Workout

7 miles

Plan Specs

running 10km intermediate

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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Summary

If you have a good base built this plan will get you ready for a goal race.

Noise Crue Creed

Stay Healthy or Get Healthy
Be Boring
Not Epic

Andy Noise Experience Podcast

https://anchor.fm/andy-noise

Andy Noise Experience Patreon

https://www.patreon.com/Andynoise

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 07:16

Back to Plan Details

Sample Day 1

1:15:00
50TSS
EP 75

Sample Day 2

7mi
IP 10 X 400

Sample Day 3

1:00:00
60TSS
EP 60

Story Time Pace aka STP

Sample Day 4

1:00:00
60TSS
EP 60

Story Time Pace aka STP

Sample Day 5

0:40:00
43.3TSS
EP 20 / TP 20

Sample Day 6

1:00:00
60TSS
EP 60

Story Time Pace aka STP

Sample Day 7

1:20:00
93.3TSS
Endurance Run 120

Comfortable Conversation Pace aka CCP

A 4 Week Training Plan for a 10k

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