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10 MI INTERMEDIATE TRAINING

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10 MI INTERMEDIATE TRAINING

Author

Wilson Komen

All plans by this Coach

Length

4 Weeks

Plan Description

10MI INTERMEDIATE TRAINING

Duration: 4 Weeks

Time Goal: 1hr 20 Min – 1hr 30 Min

Distance per week: 23Mi – 26Mi

Who’s the training for?

• Runners who have run 4 to 5 days a week for a minimum of 1year.
• These runners should routinely incorporate speed work into their training regimens.
• Should have completed two races at each of the following distances: 10 miler and half marathon.
• plan is designed for runners who are training for the Cherry Blossom 10 Mile Run in Washington, DC.
• Rest recovery, cross train, and strength train.
• Looking forward to running a longer distance, half marathon.


How it Works

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Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x4
24mi 10mi
X-Train x1
—— ——
Strength x1
—— ——
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Run
24mi 10mi
X-Train
—— ——
Strength
—— ——
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

Wilson Komen

COACH KIPRUNNING LLC

A competitive runner himself, Wilson Komen brings nearly a decade of experience to his coaching. He sees it as his mission to help all of his runners—new and experienced alike—maintain healthy, consistent training regimens that will lead to rewarding racing experiences.

Coach Wilson Komen is certified by the Road Runners Club of America.


  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
  • If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More

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.

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