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10K Run - 6-week Base Phase

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10K Run - 6-week Base Phase

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

Dr. Christopher Myers

All plans by this Coach

Length

6 Weeks

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Plan Description

Welcome to the 3 Sports Science 10K Run - 6-week Base Phase Training Plan. This 6-week plan is for road running or increasing your aerobic base after the bike. This plan assumes you have a low to moderate running fitness and fits well early in the base period of an Annual Training Plan. This plan is written for you to utilize running power, heart rate, pace, or rate of perceived exertion (RPE) as your pacing guide. The general outline of the plan is as follows:

Monday – Day off
Tuesday – Short endurance run
Wednesday – Tempo run
Thursday - Short endurance run
Friday – Day off
Saturday – Upper endurance run
Sunday – Long run

This entire program is written by Dr. Chris Myers who has a Ph.D. in Exercise Physiology, specializing in endurance physiology, and has a background in sports nutrition. He is the Head Coach and founder of 3 Sports Science, USAC Level 1 Coach, USA Swimming Level 4, USAT Level IIE, and IMU Certified coach.

Thank you for your interest in this training plan. If you have any questions, comments, or need clarification, feel free to email Chris at chris@3sportscience.com.

How it Works

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Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x5
03:26:00 01:07:00
Custom x2
—— ——
Day Off x2
—— ——
Workouts Per Week Weekly Average Longest Workout
Run
03:26:00 01:07:00
Custom
—— ——
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter
  • Heart Rate Monitor
  • GPS

All supported devices

Christopher Myers

3 Sports Science

My coaching concentration is in power-based workouts for swimming, cycling, and running. I have the ability to tie all these together for multisport athletes too.

I offer coaching services for cyclists and triathletes from recreational to the elite. This includes all cycling disciplines and short and long course triathlon. Additionally, I offer coaching services for triathletes and swimmers.

Please go to www.3sportsscience.com for the pricing of services.


  • This plan includes a Free Basic TrainingPeaks Account.
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  • 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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