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10k Training Plan (Novice / Intermediate), Weeks, Race Day on Saturday, Starts Anytime
by Krista Schultz, MEd, CSCS 12 weeks $75.00
by Krista Schultz, MEd, CSCS 12 weeks $75.00
When you cross the finish line of a 10k run race, you’ve accomplished something very special!
Especially designed for the novice to intermediate level runner with a full time job and other commitments, the single goal of this 12-week training plan is to set you up for YOUR 10K RACE SUCCESS.
Hand-crafted by USA Triathlon-certified coach and elite endurance athlete Krista Schultz, MEd, CSCS this plan encapsulates her exercise physiology expertise with more than a decade of experience as as an endurance athlete and coaching hundreds of other athletes to success.
A typical week consists of 4 runs and 2 strength workouts. During the plan, you will build up to a 1hr and 25min long run. Your weekly schedule includes optional time allocation for strength exercises and a designated off day (Monday). We recommend using a heart rate monitor in conjunction with perceived effort, but a heart rate monitor is not required.
Please note: This plan starts any time so pick your start day 12 weeks before your target race day (week one is race week). This plan version assumes your target race is on a Saturday. If your race is on Sunday, please select our "Race Day on Sunday" plan version.
Purchase of this plan includes our comprehensive ENDURANCEWORKS Run Training Plan Guide, which explains how to use your training plan, and, as an added bonus, Build and Maintain: Strength Training for Triathletes.
Prior to using this plan, you should be able to run for 30 minutes.
Most importantly, purchase of this program includes complimentary email access to Krista Schultz at any time for questions that you may have about this plan.
Questions? Please visit us on the web at enduranceworks.net or email Krista directly at: krista@enduranceworks.net.
10k Training Plan (Novice / Intermediate), Weeks, Race Day on Sunday, Starts Anytime
by Krista Schultz, MEd, CSCS 12 weeks $75.00
by Krista Schultz, MEd, CSCS 12 weeks $75.00
When you cross the finish line of a 10k run race, you’ve accomplished something very special!
Especially designed for the novice to intermediate level runner with a full time job and other commitments, the single goal of this 12-week training plan is to set you up for YOUR 10K RACE SUCCESS.
Hand-crafted by USA Triathlon-certified coach and elite endurance athlete Krista Schultz, MEd, CSCS this plan encapsulates her exercise physiology expertise with more than a decade of experience as as an endurance athlete and coaching hundreds of other athletes to success.
A typical week consists of 4 runs and 2 strength workouts. During the plan, you will build up to a 1hr and 25min long run. Your weekly schedule includes optional time allocation for strength exercises and a designated off day (Monday). We recommend using a heart rate monitor in conjunction with perceived effort, but a heart rate monitor is not required.
Please note: This plan starts any time so pick your start day 12 weeks before your target race day (week one is race week). This plan version assumes your target marathon race is on a Sunday. If your race is on Saturday, please select our "Race Day on Saturday" plan version.
Purchase of this plan includes our comprehensive ENDURANCEWORKS Run Training Plan Guide, which explains how to use your training plan, and, as an added bonus, Build and Maintain: Strength Training for Triathletes.
Prior to using this plan, you should be able to run for 30 minutes.
Most importantly, purchase of this program includes complimentary email access to Krista Schultz at any time for questions that you may have about this plan.
Questions? Please visit us on the web at enduranceworks.net or email Krista directly at: krista@enduranceworks.net.
10 Wk Strength & Injury Prevention Plan for runners 5K, 10K, Marathon by Dr Jeff Banas
by Dr Jeff Banas 10 weeks $47.95
by Dr Jeff Banas 10 weeks $47.95
Lack strength or power? Suffering from pain? Do you get injured easily? Are you scrawny or small? Have trouble moving heavy stuff?
Looking for that untapped potential?
Most runners do not spend enough time doing strength training. This often leads to muscle imbalance, loss of power and a greater chance of getting injured.
This program takes you step by step though a progressive strength program specially designed for running. Perfect for an off season or build program. This is also great to develop strength to avoid injuries.
In order to gain strength you will start off by doing at least 3 strength sessions a week.
You will be doing 3 weeks of muscular enhancement exercises. Then 3 weeks of Foundation Strength exercises to build a solid foundation and core. Then 3 weeks Progressive Strength exercise, where we will be pushing it harder and really making some strength gains. Then we will move into swim specific power exercises.
Once you have completed this strength program you can maintain the strength you have gained by cutting back to one strength session a week.
We have thrown in some full body, body weight and full body power session along with some metabolic exercises session to boost fat burning.
Specific core training and full body recovery sessions are also included.
The strength sessions are set up for a reason, you need to progress through them and each session is based on the pervious session. So don't skip ahead
This 10 week program includes:
A personal phone, or sky or email consultation with Dr Banas (www.DrJeffBanas.com)
Cutting edge strength exercises for runners.
Detailed Supplement and nutritional protocols for Fat Loss, Hormone Support, Recovery, Race Day and Performance.
Recovery supplement and training protocols.
Weight loss supplement and nutrition protocols.
Race day supplement protocols.
Cold thermogenesis protocols to enhance performance, recovery and weight loss.
Self assessment function movement screen to uncover muscle imbalances and weakness.
Recovery and self myofasical release sessions How Poor Sleep can affect weight loss and performance
What artificial sweeteners to avoid
Testosterone enhancing supplement protocols
How to find, as use, your fat burning zone
Looking for that untapped potential?
Most runners do not spend enough time doing strength training. This often leads to muscle imbalance, loss of power and a greater chance of getting injured.
This program takes you step by step though a progressive strength program specially designed for running. Perfect for an off season or build program. This is also great to develop strength to avoid injuries.
In order to gain strength you will start off by doing at least 3 strength sessions a week.
You will be doing 3 weeks of muscular enhancement exercises. Then 3 weeks of Foundation Strength exercises to build a solid foundation and core. Then 3 weeks Progressive Strength exercise, where we will be pushing it harder and really making some strength gains. Then we will move into swim specific power exercises.
Once you have completed this strength program you can maintain the strength you have gained by cutting back to one strength session a week.
We have thrown in some full body, body weight and full body power session along with some metabolic exercises session to boost fat burning.
Specific core training and full body recovery sessions are also included.
The strength sessions are set up for a reason, you need to progress through them and each session is based on the pervious session. So don't skip ahead
This 10 week program includes:
A personal phone, or sky or email consultation with Dr Banas (www.DrJeffBanas.com)
Cutting edge strength exercises for runners.
Detailed Supplement and nutritional protocols for Fat Loss, Hormone Support, Recovery, Race Day and Performance.
Recovery supplement and training protocols.
Weight loss supplement and nutrition protocols.
Race day supplement protocols.
Cold thermogenesis protocols to enhance performance, recovery and weight loss.
Self assessment function movement screen to uncover muscle imbalances and weakness.
Recovery and self myofasical release sessions How Poor Sleep can affect weight loss and performance
What artificial sweeteners to avoid
Testosterone enhancing supplement protocols
How to find, as use, your fat burning zone
This plan is completely customized for to get you through your first 10K.
When you purchase the plan The Coach will contact you directly! Your coach will discuss your goals, your training history, your racing history and your life schedule. The coach will then build a 20 week training program specifically for you. Even better your coach will be available to answer email questions throughout your entire training cycle and then personally help you with your "A" race plan.
The Program also Includes:
FREE Training consultation
Free 3 Workout DVD's Strength, Core and Yoga ($36.00 Value)
Free Team Tech Tee ($18.00 value)
Free Training Peaks Log
$25.00 Hammer Nutrition Gift Certificate (plus 15% discount through our affiliate program)
50% discount on all Zensah Compression products (minimum $15.00 value discount code provided at purchase)
30% discount on all Polar Heart Rate Monitors (minimum $24.00 value)
20% discount on 1BandID ($3.80 value discount code provided at purchase)
Our training packages are custom designed for the individual runners and triathletes! . They can be purchased now and used later to coordinate with your "A" race.
**New Clients Only
When you purchase the plan The Coach will contact you directly! Your coach will discuss your goals, your training history, your racing history and your life schedule. The coach will then build a 20 week training program specifically for you. Even better your coach will be available to answer email questions throughout your entire training cycle and then personally help you with your "A" race plan.
The Program also Includes:
FREE Training consultation
Free 3 Workout DVD's Strength, Core and Yoga ($36.00 Value)
Free Team Tech Tee ($18.00 value)
Free Training Peaks Log
$25.00 Hammer Nutrition Gift Certificate (plus 15% discount through our affiliate program)
50% discount on all Zensah Compression products (minimum $15.00 value discount code provided at purchase)
30% discount on all Polar Heart Rate Monitors (minimum $24.00 value)
20% discount on 1BandID ($3.80 value discount code provided at purchase)
Our training packages are custom designed for the individual runners and triathletes! . They can be purchased now and used later to coordinate with your "A" race.
**New Clients Only
5 week training Plan for a 10k.
5 sessions a week (4 + one optional)
Runner should be a consistant runner, that has no problem running 1 hour.
Runner should already run 2 or 3 times a week
Runner should have a base of running.
Tested many times.
Note: Some speed session are best design forthe track, but an alternative set is proposed if no track is available for you.
5 sessions a week (4 + one optional)
Runner should be a consistant runner, that has no problem running 1 hour.
Runner should already run 2 or 3 times a week
Runner should have a base of running.
Tested many times.
Note: Some speed session are best design forthe track, but an alternative set is proposed if no track is available for you.
5 week training Plan for a 10k.
4 sessions a week.
Runner should be a consistant runner, that has no problem running 1 hour.
Runner should have a base of running.
Tested many times.
4 sessions a week.
Runner should be a consistant runner, that has no problem running 1 hour.
Runner should have a base of running.
Tested many times.
This plan is """"made in Belgium"""", a high quality standard in multisporttraining ! Belgium is the home country of toptriathletes (e.g. world's fastest Ironman athlete ever: Luc Van Lierde), duathletes (2 times World Champion: Joerie Vansteelant), bicyclists (Eddy Merckx) and many others. All of them coached by toplevel coaches.
This plan takes you in a 12-week period from 2-5k run to a 10k endurance run.
This plan focuses on a steady build up of the aerobic fitness with walking, jogging and crosstraining exercises. After this program you will be ready for a 10k endurance run.
For best results, combine this plan with a healthy diet and a well balanced daily schedule.
Do not embark upon a running training plan if injured or feeling unwell. If in doubt consult your doctor before you commence training.
This plan takes you in a 12-week period from 2-5k run to a 10k endurance run.
This plan focuses on a steady build up of the aerobic fitness with walking, jogging and crosstraining exercises. After this program you will be ready for a 10k endurance run.
For best results, combine this plan with a healthy diet and a well balanced daily schedule.
Do not embark upon a running training plan if injured or feeling unwell. If in doubt consult your doctor before you commence training.
The Cutting-Edge Runner 10K Training Plan, Level 0, is recommended for runners who want to complete a successful 10K race in 9 to 12 weeks and whose current fitness level allows them to run about 3 times per week, 20 to 30 minutes per run.
The first 3 weeks of the plan are optional, making it adjustable from 9 to 12 weeks. If you choose to do fewer than 12 weeks of the plan, it is hoped that your recent training has been similar to the first 1-3 weeks of this plan.
The workout schedule includes 2 runs per week, plus 2 optional strength workouts per week and an optional cross-training workout. It begins with a weekly total of 1 hour and 10 minutes of running and builds up to 2 hours and 24 minutes.
All of the running workouts are based on the Cutting-Edge Runner Pace Zone Index (PZI), which allows you to do every step of every workout at precisely the right effort level for you. The best way to take advantage of this great tool is by downloading the training plan onto a Garmin Forerunner 301, but you can also use the PZI in a more approximate way without this device.
Key workouts in this plan include the following:
Foundation Runs: Steady runs of 0:20 to 0:55 done mainly at Moderate Aerobic pace (Pace Zone 3)
Foundation Runs + Strides: Foundation Runs followed by 4-6 30-second bursts at Speed pace (Pace Zone 10)
Long Runs: Steady runs of 1:00 done mainly at Moderate Aerobic pace
Fartlek Runs: Foundation-type runs including 30-second bursts at VO2max pace (Pace Zone 8)
Cruise Intervals: Runs featuring a couple of longer intervals run at Threshold pace (Pace Zone 6)
Tempo Runs: Runs featuring a sustained segment of Threshold pace running sandwiched between a warm-up and cool-down
Weeks 4, 7, and 10 of the plan are recovery weeks. Training is slightly reduced in these weeks to afford an opportunity to absorb recent training and prepare for more challenging training to follow. Week 12 – race week – is a taper week, meaning training tapers down during the week to ensure you’re rested and ready to perform on race day.
The first 3 weeks of the plan are optional, making it adjustable from 9 to 12 weeks. If you choose to do fewer than 12 weeks of the plan, it is hoped that your recent training has been similar to the first 1-3 weeks of this plan.
The workout schedule includes 2 runs per week, plus 2 optional strength workouts per week and an optional cross-training workout. It begins with a weekly total of 1 hour and 10 minutes of running and builds up to 2 hours and 24 minutes.
All of the running workouts are based on the Cutting-Edge Runner Pace Zone Index (PZI), which allows you to do every step of every workout at precisely the right effort level for you. The best way to take advantage of this great tool is by downloading the training plan onto a Garmin Forerunner 301, but you can also use the PZI in a more approximate way without this device.
Key workouts in this plan include the following:
Foundation Runs: Steady runs of 0:20 to 0:55 done mainly at Moderate Aerobic pace (Pace Zone 3)
Foundation Runs + Strides: Foundation Runs followed by 4-6 30-second bursts at Speed pace (Pace Zone 10)
Long Runs: Steady runs of 1:00 done mainly at Moderate Aerobic pace
Fartlek Runs: Foundation-type runs including 30-second bursts at VO2max pace (Pace Zone 8)
Cruise Intervals: Runs featuring a couple of longer intervals run at Threshold pace (Pace Zone 6)
Tempo Runs: Runs featuring a sustained segment of Threshold pace running sandwiched between a warm-up and cool-down
Weeks 4, 7, and 10 of the plan are recovery weeks. Training is slightly reduced in these weeks to afford an opportunity to absorb recent training and prepare for more challenging training to follow. Week 12 – race week – is a taper week, meaning training tapers down during the week to ensure you’re rested and ready to perform on race day.
The Cutting-Edge Runner 10K Training Plan, Level 1, is recommended for runners who want to complete a successful 10K race in 9 to 12 weeks and whose current fitness level allows them to run about 3 times per week, 25 to 30 minutes per run.
The first 3 weeks of the plan are optional, making it adjustable from 9 to 12 weeks. If you choose to do fewer than 12 weeks of the plan, it is hoped that your recent training has been similar to the first 1-3 weeks of this plan.
The workout schedule includes 3 runs per week, plus 2 optional strength workouts per week and an optional cross-training workout. It begins with a weekly total of 1 hour and 20 minutes of running and builds up to 2 hours and 34 minutes.
All of the running workouts are based on the Cutting-Edge Runner Pace Zone Index (PZI), which allows you to do every step of every workout at precisely the right effort level for you. The best way to take advantage of this great tool is by downloading the training plan onto a Garmin Forerunner 301, but you can also use the PZI in a more approximate way without this device.
Key workouts in this plan include the following:
Foundation Runs: Steady runs of 0:25 to 0:55 done mainly at Moderate Aerobic pace (Pace Zone 3)
Foundation Runs + Strides: Foundation Runs followed by 4-6 30-second bursts at Speed pace (Pace Zone 10)
Long Runs: Steady runs of 1:00 to 1:05 done mainly at Moderate Aerobic pace
Fartlek Runs: Foundation-type runs including 30-second bursts at VO2max pace (Pace Zone 8)
Cruise Intervals: Runs featuring a couple of longer intervals run at Threshold pace (Pace Zone 6)
Tempo Runs: Runs featuring a sustained segment of Threshold pace running sandwiched between a warm-up and cool-down
Weeks 4, 7, and 10 of the plan are recovery weeks. Training is slightly reduced in these weeks to afford an opportunity to absorb recent training and prepare for more challenging training to follow. Week 12 – race week – is a taper week, meaning training tapers down during the week to ensure you’re rested and ready to perform on race day.
The first 3 weeks of the plan are optional, making it adjustable from 9 to 12 weeks. If you choose to do fewer than 12 weeks of the plan, it is hoped that your recent training has been similar to the first 1-3 weeks of this plan.
The workout schedule includes 3 runs per week, plus 2 optional strength workouts per week and an optional cross-training workout. It begins with a weekly total of 1 hour and 20 minutes of running and builds up to 2 hours and 34 minutes.
All of the running workouts are based on the Cutting-Edge Runner Pace Zone Index (PZI), which allows you to do every step of every workout at precisely the right effort level for you. The best way to take advantage of this great tool is by downloading the training plan onto a Garmin Forerunner 301, but you can also use the PZI in a more approximate way without this device.
Key workouts in this plan include the following:
Foundation Runs: Steady runs of 0:25 to 0:55 done mainly at Moderate Aerobic pace (Pace Zone 3)
Foundation Runs + Strides: Foundation Runs followed by 4-6 30-second bursts at Speed pace (Pace Zone 10)
Long Runs: Steady runs of 1:00 to 1:05 done mainly at Moderate Aerobic pace
Fartlek Runs: Foundation-type runs including 30-second bursts at VO2max pace (Pace Zone 8)
Cruise Intervals: Runs featuring a couple of longer intervals run at Threshold pace (Pace Zone 6)
Tempo Runs: Runs featuring a sustained segment of Threshold pace running sandwiched between a warm-up and cool-down
Weeks 4, 7, and 10 of the plan are recovery weeks. Training is slightly reduced in these weeks to afford an opportunity to absorb recent training and prepare for more challenging training to follow. Week 12 – race week – is a taper week, meaning training tapers down during the week to ensure you’re rested and ready to perform on race day.
The Cutting-Edge Runner 10K Training Plan, Level 2, is recommended for runners who want to complete a successful 10K race in 9 to 12 weeks and whose current fitness level allows them to run about 4 times per week, 30 to 40 minutes per run.
The first 3 weeks of the plan are optional, making it adjustable from 9 to 12 weeks. If you choose to do fewer than 12 weeks of the plan, it is hoped that your recent training has been similar to the first 1-3 weeks of this plan.
The workout schedule includes 4 runs per week, plus 2 optional strength workouts per week. It begins with a weekly total of 2 hours and 10 minutes of running and builds up to 3 hours and 27 minutes.
All of the running workouts are based on the Cutting-Edge Runner Pace Zone Index (PZI), which allows you to do every step of every workout at precisely the right effort level for you. The best way to take advantage of this great tool is by downloading the training plan onto a Garmin Forerunner 301, but you can also use the PZI in a more approximate way without this device.
Key workouts in this plan include the following:
Foundation Runs: Steady runs of 0:30 to 0:55 done mainly at Moderate Aerobic pace (Pace Zone 3)
Foundation Runs + Strides: Foundation Runs followed by 4-6 30-second bursts at Speed pace (Pace Zone 10)
Long Runs: Steady runs of 1:00 to 1:15 done mainly at Moderate Aerobic pace
Fartlek Runs: Foundation-type runs including 30-second bursts at VO2max pace (Pace Zone 8)
Cruise Intervals: Runs featuring a couple of longer intervals run at Threshold pace (Pace Zone 6)
Tempo Runs: Runs featuring a sustained segment of Threshold pace running sandwiched between a warm-up and cool-down
Weeks 4, 7, and 10 of the plan are recovery weeks. Training is slightly reduced in these weeks to afford an opportunity to absorb recent training and prepare for more challenging training to follow. Week 12 – race week – is a taper week, meaning training tapers down during the week to ensure you’re rested and ready to perform on race day.
The first 3 weeks of the plan are optional, making it adjustable from 9 to 12 weeks. If you choose to do fewer than 12 weeks of the plan, it is hoped that your recent training has been similar to the first 1-3 weeks of this plan.
The workout schedule includes 4 runs per week, plus 2 optional strength workouts per week. It begins with a weekly total of 2 hours and 10 minutes of running and builds up to 3 hours and 27 minutes.
All of the running workouts are based on the Cutting-Edge Runner Pace Zone Index (PZI), which allows you to do every step of every workout at precisely the right effort level for you. The best way to take advantage of this great tool is by downloading the training plan onto a Garmin Forerunner 301, but you can also use the PZI in a more approximate way without this device.
Key workouts in this plan include the following:
Foundation Runs: Steady runs of 0:30 to 0:55 done mainly at Moderate Aerobic pace (Pace Zone 3)
Foundation Runs + Strides: Foundation Runs followed by 4-6 30-second bursts at Speed pace (Pace Zone 10)
Long Runs: Steady runs of 1:00 to 1:15 done mainly at Moderate Aerobic pace
Fartlek Runs: Foundation-type runs including 30-second bursts at VO2max pace (Pace Zone 8)
Cruise Intervals: Runs featuring a couple of longer intervals run at Threshold pace (Pace Zone 6)
Tempo Runs: Runs featuring a sustained segment of Threshold pace running sandwiched between a warm-up and cool-down
Weeks 4, 7, and 10 of the plan are recovery weeks. Training is slightly reduced in these weeks to afford an opportunity to absorb recent training and prepare for more challenging training to follow. Week 12 – race week – is a taper week, meaning training tapers down during the week to ensure you’re rested and ready to perform on race day.
The Cutting-Edge Runner 10K Training Plan, Level 3, is recommended for runners who want to complete a successful 10K race in 9 to 12 weeks and whose current fitness level allows them to run about 4 times per week, 35 to 45 minutes per run.
The first 3 weeks of the plan are optional, making it adjustable from 9 to 12 weeks. If you choose to do fewer than 12 weeks of the plan, it is hoped that your recent training has been similar to the first 1-3 weeks of this plan.
The workout schedule includes 4 runs per week, plus 2 optional strength workouts per week. It begins with a weekly total of 2 hours and 25 minutes of running and builds up to 3 hours and 35 minutes.
All of the running workouts are based on the Cutting-Edge Runner Pace Zone Index (PZI), which allows you to do every step of every workout at precisely the right effort level for you. The best way to take advantage of this great tool is by downloading the training plan onto a Garmin Forerunner 301, but you can also use the PZI in a more approximate way without this device.
Key workouts in this plan include the following:
Foundation Runs: Steady runs of 0:30 to 0:55 done mainly at Moderate Aerobic pace (Pace Zone 3)
Foundation Runs + Strides: Foundation Runs followed by 4-6 30-second bursts at Speed pace (Pace Zone 10)
Long Runs: Steady runs of 1:00 to 1:20 done mainly at Moderate Aerobic pace
Fartlek Runs: Foundation-type runs including 30-second bursts at VO2max pace (Pace Zone 8)
Short Intervals (1): Runs featuring 30- to 60-second intervals at VO2max pace separated by jogging recoveries at Low Aerobic pace (Pace Zone 2)
Long Intervals: Runs featuring 3-minute intervals at VO2max pace separated by jogging recoveries at Low Aerobic pace (Pace Zone 2)
Cruise Intervals: Runs featuring a couple of longer intervals run at Threshold pace (Pace Zone 6)
Tempo Runs: Runs featuring a sustained segment of Threshold pace running sandwiched between a warm-up and cool-down
Weeks 4, 7, and 10 of the plan are recovery weeks. Training is slightly reduced in these weeks to afford an opportunity to absorb recent training and prepare for more challenging training to follow. Week 12 – race week – is a taper week, meaning training tapers down during the week to ensure you’re rested and ready to perform on race day.
The first 3 weeks of the plan are optional, making it adjustable from 9 to 12 weeks. If you choose to do fewer than 12 weeks of the plan, it is hoped that your recent training has been similar to the first 1-3 weeks of this plan.
The workout schedule includes 4 runs per week, plus 2 optional strength workouts per week. It begins with a weekly total of 2 hours and 25 minutes of running and builds up to 3 hours and 35 minutes.
All of the running workouts are based on the Cutting-Edge Runner Pace Zone Index (PZI), which allows you to do every step of every workout at precisely the right effort level for you. The best way to take advantage of this great tool is by downloading the training plan onto a Garmin Forerunner 301, but you can also use the PZI in a more approximate way without this device.
Key workouts in this plan include the following:
Foundation Runs: Steady runs of 0:30 to 0:55 done mainly at Moderate Aerobic pace (Pace Zone 3)
Foundation Runs + Strides: Foundation Runs followed by 4-6 30-second bursts at Speed pace (Pace Zone 10)
Long Runs: Steady runs of 1:00 to 1:20 done mainly at Moderate Aerobic pace
Fartlek Runs: Foundation-type runs including 30-second bursts at VO2max pace (Pace Zone 8)
Short Intervals (1): Runs featuring 30- to 60-second intervals at VO2max pace separated by jogging recoveries at Low Aerobic pace (Pace Zone 2)
Long Intervals: Runs featuring 3-minute intervals at VO2max pace separated by jogging recoveries at Low Aerobic pace (Pace Zone 2)
Cruise Intervals: Runs featuring a couple of longer intervals run at Threshold pace (Pace Zone 6)
Tempo Runs: Runs featuring a sustained segment of Threshold pace running sandwiched between a warm-up and cool-down
Weeks 4, 7, and 10 of the plan are recovery weeks. Training is slightly reduced in these weeks to afford an opportunity to absorb recent training and prepare for more challenging training to follow. Week 12 – race week – is a taper week, meaning training tapers down during the week to ensure you’re rested and ready to perform on race day.
The Cutting-Edge Runner 10K Training Plan, Level 4, is recommended for runners who want to complete a successful 10K race in 9 to 12 weeks and whose current fitness level allows them to run about 4 times per week, 35 to 60 minutes per run.
The first 3 weeks of the plan are optional, making it adjustable from 9 to 12 weeks. If you choose to do fewer than 12 weeks of the plan, it is hoped that your recent training has been similar to the first 1-3 weeks of this plan.
The workout schedule includes 4 runs per week, plus 2 optional strength workouts per week. It begins with a weekly total of 2 hours and 54 minutes of running and builds up to 3 hours and 49 minutes.
All of the running workouts are based on the Cutting-Edge Runner Pace Zone Index (PZI), which allows you to do every step of every workout at precisely the right effort level for you. The best way to take advantage of this great tool is by downloading the training plan onto a Garmin Forerunner 301, but you can also use the PZI in a more approximate way without this device.
Key workouts in this plan include the following:
Foundation Runs: Steady runs of 0:35 to 0:55 done mainly at Moderate Aerobic pace (Pace Zone 3)
Foundation Runs + Strides: Foundation Runs followed by 4-6 30-second bursts at Speed pace (Pace Zone 10)
Long Runs: Steady runs of 1:00 to 1:30 done mainly at Moderate Aerobic pace
Fartlek Runs: Foundation-type runs including 30-second bursts at VO2max pace (Pace Zone 8)
Short Intervals (1): Runs featuring 30- to 60-second intervals at VO2max pace separated by jogging recoveries at Low Aerobic pace (Pace Zone 2)
Long Intervals: Runs featuring 3-minute intervals at VO2max pace separated by jogging recoveries at Low Aerobic pace (Pace Zone 2)
Cruise Intervals: Runs featuring a couple of longer intervals run at Threshold pace (Pace Zone 6)
Tempo Runs: Runs featuring a sustained segment of Threshold pace running sandwiched between a warm-up and cool-down
Weeks 4, 7, and 10 of the plan are recovery weeks. Training is slightly reduced in these weeks to afford an opportunity to absorb recent training and prepare for more challenging training to follow. Week 12 – race week – is a taper week, meaning training tapers down during the week to ensure you’re rested and ready to perform on race day.
The first 3 weeks of the plan are optional, making it adjustable from 9 to 12 weeks. If you choose to do fewer than 12 weeks of the plan, it is hoped that your recent training has been similar to the first 1-3 weeks of this plan.
The workout schedule includes 4 runs per week, plus 2 optional strength workouts per week. It begins with a weekly total of 2 hours and 54 minutes of running and builds up to 3 hours and 49 minutes.
All of the running workouts are based on the Cutting-Edge Runner Pace Zone Index (PZI), which allows you to do every step of every workout at precisely the right effort level for you. The best way to take advantage of this great tool is by downloading the training plan onto a Garmin Forerunner 301, but you can also use the PZI in a more approximate way without this device.
Key workouts in this plan include the following:
Foundation Runs: Steady runs of 0:35 to 0:55 done mainly at Moderate Aerobic pace (Pace Zone 3)
Foundation Runs + Strides: Foundation Runs followed by 4-6 30-second bursts at Speed pace (Pace Zone 10)
Long Runs: Steady runs of 1:00 to 1:30 done mainly at Moderate Aerobic pace
Fartlek Runs: Foundation-type runs including 30-second bursts at VO2max pace (Pace Zone 8)
Short Intervals (1): Runs featuring 30- to 60-second intervals at VO2max pace separated by jogging recoveries at Low Aerobic pace (Pace Zone 2)
Long Intervals: Runs featuring 3-minute intervals at VO2max pace separated by jogging recoveries at Low Aerobic pace (Pace Zone 2)
Cruise Intervals: Runs featuring a couple of longer intervals run at Threshold pace (Pace Zone 6)
Tempo Runs: Runs featuring a sustained segment of Threshold pace running sandwiched between a warm-up and cool-down
Weeks 4, 7, and 10 of the plan are recovery weeks. Training is slightly reduced in these weeks to afford an opportunity to absorb recent training and prepare for more challenging training to follow. Week 12 – race week – is a taper week, meaning training tapers down during the week to ensure you’re rested and ready to perform on race day.
The Cutting-Edge Runner 10K Training Plan, Level 5, is recommended for runners who want to complete a successful 10K race in 9 to 12 weeks and whose current fitness level allows them to run about 5 times per week, 35 to 55 minutes per run.
The first 3 weeks of the plan are optional, making it adjustable from 9 to 12 weeks. If you choose to do fewer than 12 weeks of the plan, it is hoped that your recent training has been similar to the first 1-3 weeks of this plan.
The workout schedule includes 5 runs per week, plus 2 optional strength workouts per week. It begins with a weekly total of 3 hours and 24 minutes of running and builds up to 4 hours and 29 minutes.
All of the running workouts are based on the Cutting-Edge Runner Pace Zone Index (PZI), which allows you to do every step of every workout at precisely the right effort level for you. The best way to take advantage of this great tool is by downloading the training plan onto a Garmin Forerunner 301, but you can also use the PZI in a more approximate way without this device.
Key workouts in this plan include the following:
Foundation Runs: Steady runs of 0:35 to 0:55 done mainly at Moderate Aerobic pace (Pace Zone 3)
Foundation Runs + Strides: Foundation Runs followed by 4-6 30-second bursts at Speed pace (Pace Zone 10)
Long Runs: Steady runs of 1:00 to 1:35 done mainly at Moderate Aerobic pace
Fartlek Runs: Foundation-type runs including 30-second bursts at VO2max pace (Pace Zone 8)
Short Intervals (1): Runs featuring 30- to 60-second intervals at VO2max pace separated by jogging recoveries at Low Aerobic pace (Pace Zone 2)
Long Intervals: Runs featuring 3-minute intervals at VO2max pace separated by jogging recoveries at Low Aerobic pace (Pace Zone 2)
Cruise Intervals: Runs featuring a couple of longer intervals run at Threshold pace (Pace Zone 6)
Tempo Runs: Runs featuring a sustained segment of Threshold pace running sandwiched between a warm-up and cool-down
Weeks 4, 7, and 10 of the plan are recovery weeks. Training is slightly reduced in these weeks to afford an opportunity to absorb recent training and prepare for more challenging training to follow. Week 12 – race week – is a taper week, meaning training tapers down during the week to ensure you’re rested and ready to perform on race day.
The first 3 weeks of the plan are optional, making it adjustable from 9 to 12 weeks. If you choose to do fewer than 12 weeks of the plan, it is hoped that your recent training has been similar to the first 1-3 weeks of this plan.
The workout schedule includes 5 runs per week, plus 2 optional strength workouts per week. It begins with a weekly total of 3 hours and 24 minutes of running and builds up to 4 hours and 29 minutes.
All of the running workouts are based on the Cutting-Edge Runner Pace Zone Index (PZI), which allows you to do every step of every workout at precisely the right effort level for you. The best way to take advantage of this great tool is by downloading the training plan onto a Garmin Forerunner 301, but you can also use the PZI in a more approximate way without this device.
Key workouts in this plan include the following:
Foundation Runs: Steady runs of 0:35 to 0:55 done mainly at Moderate Aerobic pace (Pace Zone 3)
Foundation Runs + Strides: Foundation Runs followed by 4-6 30-second bursts at Speed pace (Pace Zone 10)
Long Runs: Steady runs of 1:00 to 1:35 done mainly at Moderate Aerobic pace
Fartlek Runs: Foundation-type runs including 30-second bursts at VO2max pace (Pace Zone 8)
Short Intervals (1): Runs featuring 30- to 60-second intervals at VO2max pace separated by jogging recoveries at Low Aerobic pace (Pace Zone 2)
Long Intervals: Runs featuring 3-minute intervals at VO2max pace separated by jogging recoveries at Low Aerobic pace (Pace Zone 2)
Cruise Intervals: Runs featuring a couple of longer intervals run at Threshold pace (Pace Zone 6)
Tempo Runs: Runs featuring a sustained segment of Threshold pace running sandwiched between a warm-up and cool-down
Weeks 4, 7, and 10 of the plan are recovery weeks. Training is slightly reduced in these weeks to afford an opportunity to absorb recent training and prepare for more challenging training to follow. Week 12 – race week – is a taper week, meaning training tapers down during the week to ensure you’re rested and ready to perform on race day.
The Cutting-Edge Runner 10K Training Plan, Level 6, is recommended for runners who want to complete a successful 10K race in 9 to 12 weeks and whose current fitness level allows them to run about 5 times per week, 35 to 60 minutes per run. You should also have recent experience with high-intensity workouts such as speed intervals and tempo runs before starting this plan.
The first 3 weeks of the plan are optional, making it adjustable from 9 to 12 weeks. If you choose to do fewer than 12 weeks of the plan, it is hoped that your recent training has been similar to the first 1-3 weeks of this plan.
The workout schedule includes 5 runs per week, plus 2 optional strength workouts per week and an optional cross-training workout. It begins with a weekly total of 3 hours and 37 minutes of running and builds up to 4 hours and 39 minutes.
All of the running workouts are based on the Cutting-Edge Runner Pace Zone Index (PZI), which allows you to do every step of every workout at precisely the right effort level for you. The best way to take advantage of this great tool is by downloading the training plan onto a Garmin Forerunner 301, but you can also use the PZI in a more approximate way without this device.
Key workouts in this plan include the following:
Foundation Runs: Steady runs of 0:35 to 0:55 done mainly at Moderate Aerobic pace (Pace Zone 3)
Foundation Runs + Strides: Foundation Runs followed by 4-6 30-second bursts at Speed pace (Pace Zone 10)
Long Runs: Steady runs of 1:00 to 1:40 done mainly at Moderate Aerobic pace
Fartlek Runs: Foundation-type runs including 30-second bursts at VO2max pace (Pace Zone 8)
Short Intervals (1): Runs featuring 30- to 60-second intervals at VO2max pace separated by jogging recoveries at Low Aerobic pace (Pace Zone 2)
Short Intervals (2): Runs featuring 60- to 90-second intervals at Speed pace (Pace Zone 10) separated by longer, 3-minute jogging recoveries
Long Intervals: Runs featuring 3-minute intervals at VO2max pace separated by jogging recoveries at Low Aerobic pace (Pace Zone 2)
Mixed Intervals: Runs featuring a mix of short and long intervals run in a variety of Pace Zones.
Cruise Intervals: Runs featuring a couple of longer intervals run at Threshold pace (Pace Zone 6)
Tempo Runs: Runs featuring a sustained segment of Threshold pace running sandwiched between a warm-up and cool-down
Weeks 4, 7, and 10 of the plan are recovery weeks. Training is slightly reduced in these weeks to afford an opportunity to absorb recent training and prepare for more challenging training to follow. Week 12 – race week – is a taper week, meaning training tapers down during the week to ensure you’re rested and ready to perform on race day.
The first 3 weeks of the plan are optional, making it adjustable from 9 to 12 weeks. If you choose to do fewer than 12 weeks of the plan, it is hoped that your recent training has been similar to the first 1-3 weeks of this plan.
The workout schedule includes 5 runs per week, plus 2 optional strength workouts per week and an optional cross-training workout. It begins with a weekly total of 3 hours and 37 minutes of running and builds up to 4 hours and 39 minutes.
All of the running workouts are based on the Cutting-Edge Runner Pace Zone Index (PZI), which allows you to do every step of every workout at precisely the right effort level for you. The best way to take advantage of this great tool is by downloading the training plan onto a Garmin Forerunner 301, but you can also use the PZI in a more approximate way without this device.
Key workouts in this plan include the following:
Foundation Runs: Steady runs of 0:35 to 0:55 done mainly at Moderate Aerobic pace (Pace Zone 3)
Foundation Runs + Strides: Foundation Runs followed by 4-6 30-second bursts at Speed pace (Pace Zone 10)
Long Runs: Steady runs of 1:00 to 1:40 done mainly at Moderate Aerobic pace
Fartlek Runs: Foundation-type runs including 30-second bursts at VO2max pace (Pace Zone 8)
Short Intervals (1): Runs featuring 30- to 60-second intervals at VO2max pace separated by jogging recoveries at Low Aerobic pace (Pace Zone 2)
Short Intervals (2): Runs featuring 60- to 90-second intervals at Speed pace (Pace Zone 10) separated by longer, 3-minute jogging recoveries
Long Intervals: Runs featuring 3-minute intervals at VO2max pace separated by jogging recoveries at Low Aerobic pace (Pace Zone 2)
Mixed Intervals: Runs featuring a mix of short and long intervals run in a variety of Pace Zones.
Cruise Intervals: Runs featuring a couple of longer intervals run at Threshold pace (Pace Zone 6)
Tempo Runs: Runs featuring a sustained segment of Threshold pace running sandwiched between a warm-up and cool-down
Weeks 4, 7, and 10 of the plan are recovery weeks. Training is slightly reduced in these weeks to afford an opportunity to absorb recent training and prepare for more challenging training to follow. Week 12 – race week – is a taper week, meaning training tapers down during the week to ensure you’re rested and ready to perform on race day.
The Cutting-Edge Runner 10K Training Plan, Level 7, is recommended for runners who want to complete a successful 10K race in 9 to 12 weeks and whose current fitness level allows them to run about 6 times per week, 40 to 60 minutes per run. You should also have recent experience with high-intensity workouts such as speed intervals and tempo runs before starting this plan.
The first 3 weeks of the plan are optional, making it adjustable from 9 to 12 weeks. If you choose to do fewer than 12 weeks of the plan, it is hoped that your recent training has been similar to the first 1-3 weeks of this plan.
The workout schedule includes 6 runs per week, plus 2 optional strength workouts per week. It begins with a weekly total of 4 hours and 5 minutes of running and builds up to 5 hours and 14 minutes.
All of the running workouts are based on the Cutting-Edge Runner Pace Zone Index (PZI), which allows you to do every step of every workout at precisely the right effort level for you. The best way to take advantage of this great tool is by downloading the training plan onto a Garmin Forerunner 301, but you can also use the PZI in a more approximate way without this device.
Key workouts in this plan include the following:
Foundation Runs: Steady runs of 40 to 55 minutes done mainly at Moderate Aerobic pace (Pace Zone 3)
Foundation Runs + Strides: Foundation Runs followed by 4-6 30-second bursts at Speed pace (Pace Zone 10)
Long Runs: Steady runs of 1:00 to 1:45 done mainly at Moderate Aerobic pace
Fartlek Runs: Foundation-type runs including 30-second bursts at VO2max pace (Pace Zone 8)
Short Intervals (1): Runs featuring 30- to 60-second intervals at VO2max pace separated by jogging recoveries at Low Aerobic pace (Pace Zone 2)
Short Intervals (2): Runs featuring 60- to 90-second intervals at Speed pace (Pace Zone 10) separated by longer, 3-minute jogging recoveries
Long Intervals: Runs featuring 3-minute intervals at VO2max pace separated by jogging recoveries at Low Aerobic pace (Pace Zone 2)
Mixed Intervals: Runs featuring a mix of short and long intervals run in a variety of Pace Zones.
Cruise Intervals: Runs featuring a couple of longer intervals run at Threshold pace (Pace Zone 6)
Tempo Runs: Runs featuring a sustained segment of Threshold pace running sandwiched between a warm-up and cool-down
Weeks 4, 7, and 10 of the plan are recovery weeks. Training is slightly reduced in these weeks to afford an opportunity to absorb recent training and prepare for more challenging training to follow. Week 12 – race week – is a taper week, meaning training tapers down during the week to ensure you’re rested and ready to perform on race day.
The first 3 weeks of the plan are optional, making it adjustable from 9 to 12 weeks. If you choose to do fewer than 12 weeks of the plan, it is hoped that your recent training has been similar to the first 1-3 weeks of this plan.
The workout schedule includes 6 runs per week, plus 2 optional strength workouts per week. It begins with a weekly total of 4 hours and 5 minutes of running and builds up to 5 hours and 14 minutes.
All of the running workouts are based on the Cutting-Edge Runner Pace Zone Index (PZI), which allows you to do every step of every workout at precisely the right effort level for you. The best way to take advantage of this great tool is by downloading the training plan onto a Garmin Forerunner 301, but you can also use the PZI in a more approximate way without this device.
Key workouts in this plan include the following:
Foundation Runs: Steady runs of 40 to 55 minutes done mainly at Moderate Aerobic pace (Pace Zone 3)
Foundation Runs + Strides: Foundation Runs followed by 4-6 30-second bursts at Speed pace (Pace Zone 10)
Long Runs: Steady runs of 1:00 to 1:45 done mainly at Moderate Aerobic pace
Fartlek Runs: Foundation-type runs including 30-second bursts at VO2max pace (Pace Zone 8)
Short Intervals (1): Runs featuring 30- to 60-second intervals at VO2max pace separated by jogging recoveries at Low Aerobic pace (Pace Zone 2)
Short Intervals (2): Runs featuring 60- to 90-second intervals at Speed pace (Pace Zone 10) separated by longer, 3-minute jogging recoveries
Long Intervals: Runs featuring 3-minute intervals at VO2max pace separated by jogging recoveries at Low Aerobic pace (Pace Zone 2)
Mixed Intervals: Runs featuring a mix of short and long intervals run in a variety of Pace Zones.
Cruise Intervals: Runs featuring a couple of longer intervals run at Threshold pace (Pace Zone 6)
Tempo Runs: Runs featuring a sustained segment of Threshold pace running sandwiched between a warm-up and cool-down
Weeks 4, 7, and 10 of the plan are recovery weeks. Training is slightly reduced in these weeks to afford an opportunity to absorb recent training and prepare for more challenging training to follow. Week 12 – race week – is a taper week, meaning training tapers down during the week to ensure you’re rested and ready to perform on race day.
The Cutting-Edge Runner 10K Training Plan, Level 8, is recommended for runners who want to complete a successful 10K race in 9 to 12 weeks and whose current fitness level allows them to run about 6 times per week, 40 to 60 minutes per run. You should also have recent experience with high-intensity workouts such as speed intervals and tempo runs before starting this plan.
The first 3 weeks of the plan are optional, making it adjustable from 9 to 12 weeks. If you choose to do fewer than 12 weeks of the plan, it is hoped that your recent training has been similar to the first 1-3 weeks of this plan.
The workout schedule includes 6 runs per week, plus 2 optional strength workouts per week. It begins with a weekly total of 4 hours and 8 minutes of running and builds up to 5 hours and 33 minutes.
All of the running workouts are based on the Cutting-Edge Runner Pace Zone Index (PZI), which allows you to do every step of every workout at precisely the right effort level for you. The best way to take advantage of this great tool is by downloading the training plan onto a Garmin Forerunner 301, but you can also use the PZI in a more approximate way without this device.
Key workouts in this plan include the following:
Foundation Runs: Steady runs of 40 to 55 minutes done mainly at Moderate Aerobic pace (Pace Zone 3)
Foundation Runs + Strides: Foundation Runs followed by 4-6 30-second bursts at Speed pace (Pace Zone 10)
Long Runs: Steady runs of 1:00 to 1:50 done mainly at Moderate Aerobic pace
Fartlek Runs: Foundation-type runs including 30-second bursts at VO2max pace (Pace Zone 8)
Short Intervals (1): Runs featuring 30- to 60-second intervals at VO2max pace separated by jogging recoveries at Low Aerobic pace (Pace Zone 2)
Short Intervals (2): Runs featuring 60- to 90-second intervals at Speed pace (Pace Zone 10) separated by longer, 3-minute jogging recoveries
Long Intervals: Runs featuring 3-minute intervals at VO2max pace separated by jogging recoveries at Low Aerobic pace (Pace Zone 2)
Mixed Intervals: Runs featuring a mix of short and long intervals run in a variety of Pace Zones.
Cruise Intervals: Runs featuring a couple of longer intervals run at Threshold pace (Pace Zone 6)
Tempo Runs: Runs featuring a sustained segment of Threshold pace running sandwiched between a warm-up and cool-down
Weeks 4, 7, and 10 of the plan are recovery weeks. Training is slightly reduced in these weeks to afford an opportunity to absorb recent training and prepare for more challenging training to follow. Week 12 – race week – is a taper week, meaning training tapers down during the week to ensure you’re rested and ready to perform on race day.
The first 3 weeks of the plan are optional, making it adjustable from 9 to 12 weeks. If you choose to do fewer than 12 weeks of the plan, it is hoped that your recent training has been similar to the first 1-3 weeks of this plan.
The workout schedule includes 6 runs per week, plus 2 optional strength workouts per week. It begins with a weekly total of 4 hours and 8 minutes of running and builds up to 5 hours and 33 minutes.
All of the running workouts are based on the Cutting-Edge Runner Pace Zone Index (PZI), which allows you to do every step of every workout at precisely the right effort level for you. The best way to take advantage of this great tool is by downloading the training plan onto a Garmin Forerunner 301, but you can also use the PZI in a more approximate way without this device.
Key workouts in this plan include the following:
Foundation Runs: Steady runs of 40 to 55 minutes done mainly at Moderate Aerobic pace (Pace Zone 3)
Foundation Runs + Strides: Foundation Runs followed by 4-6 30-second bursts at Speed pace (Pace Zone 10)
Long Runs: Steady runs of 1:00 to 1:50 done mainly at Moderate Aerobic pace
Fartlek Runs: Foundation-type runs including 30-second bursts at VO2max pace (Pace Zone 8)
Short Intervals (1): Runs featuring 30- to 60-second intervals at VO2max pace separated by jogging recoveries at Low Aerobic pace (Pace Zone 2)
Short Intervals (2): Runs featuring 60- to 90-second intervals at Speed pace (Pace Zone 10) separated by longer, 3-minute jogging recoveries
Long Intervals: Runs featuring 3-minute intervals at VO2max pace separated by jogging recoveries at Low Aerobic pace (Pace Zone 2)
Mixed Intervals: Runs featuring a mix of short and long intervals run in a variety of Pace Zones.
Cruise Intervals: Runs featuring a couple of longer intervals run at Threshold pace (Pace Zone 6)
Tempo Runs: Runs featuring a sustained segment of Threshold pace running sandwiched between a warm-up and cool-down
Weeks 4, 7, and 10 of the plan are recovery weeks. Training is slightly reduced in these weeks to afford an opportunity to absorb recent training and prepare for more challenging training to follow. Week 12 – race week – is a taper week, meaning training tapers down during the week to ensure you’re rested and ready to perform on race day.
The Cutting-Edge Runner 10K Training Plan, Level 9, is recommended for runners who want to complete a successful 10K race in 9 to 12 weeks and whose current fitness level allows them to run about 6 times per week, 40 to 70 minutes per run. You should also have recent experience with high-intensity workouts such as speed intervals and tempo runs before starting this plan.
The first 3 weeks of the plan are optional, making it adjustable from 9 to 12 weeks. If you choose to do fewer than 12 weeks of the plan, it is hoped that your recent training has been similar to the first 1-3 weeks of this plan.
The workout schedule includes 6 runs per week, plus 2 optional strength workouts per week and an optional cross-training workout. It begins with a weekly total of 4 hours and 26 minutes of running and builds up to 5 hours and 51 minutes.
All of the running workouts are based on the Cutting-Edge Runner Pace Zone Index (PZI), which allows you to do every step of every workout at precisely the right effort level for you. The best way to take advantage of this great tool is by downloading the training plan onto a Garmin Forerunner 301, but you can also use the PZI in a more approximate way without this device.
Key workouts in this plan include the following:
Foundation Runs: Steady runs of 0:40 to 0:45 minutes done mainly at Moderate Aerobic pace (Pace Zone 3)
Foundation Runs + Strides: Foundation Runs followed by 4-6 30-second bursts at Speed pace (Pace Zone 10)
Long Runs: Steady runs of 1:00 to 2:00 done mainly at Moderate Aerobic pace
Fartlek Runs: Foundation-type runs including 30-second bursts at VO2max pace (Pace Zone 8)
Short Intervals (1): Runs featuring 30- to 60-second intervals at VO2max pace separated by jogging recoveries at Low Aerobic pace (Pace Zone 2)
Short Intervals (2): Runs featuring 60- to 90-second intervals at Speed pace (Pace Zone 10) separated by longer, 3-minute jogging recoveries
Long Intervals: Runs featuring 3-minute intervals at VO2max pace separated by jogging recoveries at Low Aerobic pace (Pace Zone 2)
Mixed Intervals: Runs featuring a mix of short and long intervals run in a variety of Pace Zones.
Cruise Intervals: Runs featuring a couple of longer intervals run at Threshold pace (Pace Zone 6)
Tempo Runs: Runs featuring a sustained segment of Threshold pace running sandwiched between a warm-up and cool-down
Weeks 4, 7, and 10 of the plan are recovery weeks. Training is slightly reduced in these weeks to afford an opportunity to absorb recent training and prepare for more challenging training to follow. Week 12 – race week – is a taper week, meaning training tapers down during the week to ensure you’re rested and ready to perform on race day.
The first 3 weeks of the plan are optional, making it adjustable from 9 to 12 weeks. If you choose to do fewer than 12 weeks of the plan, it is hoped that your recent training has been similar to the first 1-3 weeks of this plan.
The workout schedule includes 6 runs per week, plus 2 optional strength workouts per week and an optional cross-training workout. It begins with a weekly total of 4 hours and 26 minutes of running and builds up to 5 hours and 51 minutes.
All of the running workouts are based on the Cutting-Edge Runner Pace Zone Index (PZI), which allows you to do every step of every workout at precisely the right effort level for you. The best way to take advantage of this great tool is by downloading the training plan onto a Garmin Forerunner 301, but you can also use the PZI in a more approximate way without this device.
Key workouts in this plan include the following:
Foundation Runs: Steady runs of 0:40 to 0:45 minutes done mainly at Moderate Aerobic pace (Pace Zone 3)
Foundation Runs + Strides: Foundation Runs followed by 4-6 30-second bursts at Speed pace (Pace Zone 10)
Long Runs: Steady runs of 1:00 to 2:00 done mainly at Moderate Aerobic pace
Fartlek Runs: Foundation-type runs including 30-second bursts at VO2max pace (Pace Zone 8)
Short Intervals (1): Runs featuring 30- to 60-second intervals at VO2max pace separated by jogging recoveries at Low Aerobic pace (Pace Zone 2)
Short Intervals (2): Runs featuring 60- to 90-second intervals at Speed pace (Pace Zone 10) separated by longer, 3-minute jogging recoveries
Long Intervals: Runs featuring 3-minute intervals at VO2max pace separated by jogging recoveries at Low Aerobic pace (Pace Zone 2)
Mixed Intervals: Runs featuring a mix of short and long intervals run in a variety of Pace Zones.
Cruise Intervals: Runs featuring a couple of longer intervals run at Threshold pace (Pace Zone 6)
Tempo Runs: Runs featuring a sustained segment of Threshold pace running sandwiched between a warm-up and cool-down
Weeks 4, 7, and 10 of the plan are recovery weeks. Training is slightly reduced in these weeks to afford an opportunity to absorb recent training and prepare for more challenging training to follow. Week 12 – race week – is a taper week, meaning training tapers down during the week to ensure you’re rested and ready to perform on race day.
10k Advanced
Author: Mike Ricci, USAT Triathlon Level 3 CoachStarts: Anytime
Length: 12 Weeks
Time: 65 hours
This program should be used for an athlete whose goal is to run a 10k in the 34:00-40:00 range and has a good running base in the past 8-12 weeks. The schedule consists of 5-6 runs per week and it is run specific. There are 2 days of strength training and core work included as well. The maximum volume is around 6.5 hours and most weeks are around 5 hours. We’ll guide you every step of the way with a detailed plan and free complimentary access to our D3 Message Forum.
Our programs are designed for the age group triathlete who has a busy life with a full time job, a family and / or other responsibilities.
Our plans set YOU up for success! We have sold thousands of our plans internationally and many or our athletes are returning customers who keep coming back for more! Our main goal with this plan is to get you to cross the finish line happy and healthy!
Years of coaching experience goes into the design of our plans! USA Triathlon Elite Coach Mike Ricci has designed these plans with his twenty years of coaching expertise. Mike has written the training plans for our Age Group World Teams seven times and is the coach of the University of Colorado Triathlon team (the 3 time defending National Champions). Mike’s passion is getting you to the finish line and having an enjoyable experience along the way. With a sufficient base, this plan starts 12 weeks out from your 5k and builds up from there. By race day we will have you ready when you toe the line!
Purchase of this plan includes our 'Training Terminology' and our "How to use Intensity" documents. You’ll also have access to our online videos for run drills. We leave no stone unturned in trying to get you to reach your goals!
During the training plan, there is testing every few weeks throughout the program to test your fitness level so you can re-adjust your HR Zones if you train with a HRM. If you don’t train with a HRM, that’s fine as the tests are still good training and you can measure improvement based on time.
Most importantly, purchase of this program includes complimentary access to the D3 Forum at any time for questions that you may have about this plan.
If you have questions about the plan, please feel free to email Coach Mike Ricci at any time: Mike@D3Multisport.com and check out our website at: www.D3Multisport.com.
10k Beginner
Author: Mike Ricci, USAT Triathlon Level 3 CoachStarts: Anytime
Length: 12 Weeks
Time: 41 hours
This program should be used for an athlete whose goal is to run a 10k in the 50:00-70:00 range and has a good running base in the past 8-12 weeks. The schedule consists of 3-4 runs per week and it is run specific. There are 2 days of strength training and core work included as well. The maximum volume is around 6.5 hours and most weeks are around 5 hours. We’ll guide you every step of the way with a detailed plan and free complimentary access to our D3 Message Forum.
Our programs are designed for the age group triathlete who has a busy life with a full time job, a family and / or other responsibilities.
Our plans set YOU up for success! We have sold thousands of our plans internationally and many or our athletes are returning customers who keep coming back for more! Our main goal with this plan is to get you to cross the finish line happy and healthy!
Years of coaching experience goes into the design of our plans! USA Triathlon Elite Coach Mike Ricci has designed these plans with his twenty years of coaching expertise. Mike has written the training plans for our Age Group World Teams seven times and is the coach of the University of Colorado Triathlon team (the 3 time defending National Champions). Mike’s passion is getting you to the finish line and having an enjoyable experience along the way. With a sufficient base, this plan starts 12 weeks out from your 5k and builds up from there. By race day we will have you ready when you toe the line!
Purchase of this plan includes our 'Training Terminology' and our "How to use Intensity" documents. You’ll also have access to our online videos for run drills. We leave no stone unturned in trying to get you to reach your goals!
During the training plan, there is testing every few weeks throughout the program to test your fitness level so you can re-adjust your HR Zones if you train with a HRM. If you don’t train with a HRM, that’s fine as the tests are still good training and you can measure improvement based on time.
Most importantly, purchase of this program includes complimentary access to the D3 Forum at any time for questions that you may have about this plan.
If you have questions about the plan, please feel free to email Coach Mike Ricci at any time: Mike@D3Multisport.com and check out our website at: www.D3Multisport.com.
10k Intermediate
Author: Mike Ricci, USAT Triathlon Level 3 CoachStarts: Anytime
Length: 12 Weeks
Time: 61 hours
This program should be used for an athlete whose goal is to run a 10k in the 40:00-50:00 range and has a good running base in the past 8-12 weeks. The schedule consists of 5-6 runs per week and it is run specific. There are 2 days of strength training and core work included as well. The maximum volume is around 6.5 hours and most weeks are around 5 hours. We’ll guide you every step of the way with a detailed plan and free complimentary access to our D3 Message Forum.
Our programs are designed for the age group triathlete who has a busy life with a full time job, a family and / or other responsibilities.
Our plans set YOU up for success! We have sold thousands of our plans internationally and many or our athletes are returning customers who keep coming back for more! Our main goal with this plan is to get you to cross the finish line happy and healthy!
Years of coaching experience goes into the design of our plans! USA Triathlon Elite Coach Mike Ricci has designed these plans with his twenty years of coaching expertise. Mike has written the training plans for our Age Group World Teams seven times and is the coach of the University of Colorado Triathlon team (the 3 time defending National Champions). Mike’s passion is getting you to the finish line and having an enjoyable experience along the way. With a sufficient base, this plan starts 12 weeks out from your 5k and builds up from there. By race day we will have you ready when you toe the line!
Purchase of this plan includes our 'Training Terminology' and our "How to use Intensity" documents. You’ll also have access to our online videos for run drills. We leave no stone unturned in trying to get you to reach your goals!
During the training plan, there is testing every few weeks throughout the program to test your fitness level so you can re-adjust your HR Zones if you train with a HRM. If you don’t train with a HRM, that’s fine as the tests are still good training and you can measure improvement based on time.
Most importantly, purchase of this program includes complimentary access to the D3 Forum at any time for questions that you may have about this plan.
If you have questions about the plan, please feel free to email Coach Mike Ricci at any time: Mike@D3Multisport.com and check out our website at: www.D3Multisport.com.
This plan is for a runner, triathlete or other athlete with a good base under them. The intent is for users who will come to a coached track session once a week, but the track sessions CAN be done on their own. It is based on PACES per the Daniels Running Formula.
This program is designed for someone who is looking to get in better shape and drop some weight while training for a Mud Run, Warrior or Spartan Type Race.
At the end off this program you will be leaner, stronger and ready to CRUSH your event.
Includes examples of daily meals and a complete list of approved foods and foods you should avoid.
We combine cardio and strength sessions together a few times a week to maximize fat burning. For example: run, do a push ups, a squat, a burpee, then run again). You don’t need a gym membership or any special exercise equipment.
Many of the nutrition, supplement and exercise protocols list here are the same ones Dr Jeff used to lose over 60 pounds and turn from a 270 pound fatman to a 205 seven eight time Ironman Triathlon finisher.
If you have a question about your training, your diet, you nutrition, no problem, this plan includes a consultation with Dr Banas, just drop him an email and we will set up a time to talk.
This plan includes:
-A personal phone, or sky or email consultation with Dr Banas (www.DrJeffBanas.com)
-Detailed Supplement and nutritional protocols for Fat Loss, Hormone Support, Recovery, Race Day and Performance.
- Cold Thermogenesis Protocols for recovery and enhanced weight loss.
-Fasting protocols it increase fat loss and to train your body to burn fat as the primary fuel source. (There are more calories in fat than in carbs and you have plenty of fat on you to burn for fuel)
- Low Thyroid/Metabolism Support.
-What artificial sweeteners to avoid.
-How Poor Sleep can affect weight loss and performance.
-Detailed nutrition and supplement protocols.
-How to find, as use, your fat burning zone.
-Self assessment function movement screen to uncover muscle imbalances and weakness.
-Recovery and self myofasical release sessions.
-Testosterone enhancing supplement protocols-Superhuman food pyramid
At the end off this program you will be leaner, stronger and ready to CRUSH your event.
Includes examples of daily meals and a complete list of approved foods and foods you should avoid.
We combine cardio and strength sessions together a few times a week to maximize fat burning. For example: run, do a push ups, a squat, a burpee, then run again). You don’t need a gym membership or any special exercise equipment.
Many of the nutrition, supplement and exercise protocols list here are the same ones Dr Jeff used to lose over 60 pounds and turn from a 270 pound fatman to a 205 seven eight time Ironman Triathlon finisher.
If you have a question about your training, your diet, you nutrition, no problem, this plan includes a consultation with Dr Banas, just drop him an email and we will set up a time to talk.
This plan includes:
-A personal phone, or sky or email consultation with Dr Banas (www.DrJeffBanas.com)
-Detailed Supplement and nutritional protocols for Fat Loss, Hormone Support, Recovery, Race Day and Performance.
- Cold Thermogenesis Protocols for recovery and enhanced weight loss.
-Fasting protocols it increase fat loss and to train your body to burn fat as the primary fuel source. (There are more calories in fat than in carbs and you have plenty of fat on you to burn for fuel)
- Low Thyroid/Metabolism Support.
-What artificial sweeteners to avoid.
-How Poor Sleep can affect weight loss and performance.
-Detailed nutrition and supplement protocols.
-How to find, as use, your fat burning zone.
-Self assessment function movement screen to uncover muscle imbalances and weakness.
-Recovery and self myofasical release sessions.
-Testosterone enhancing supplement protocols-Superhuman food pyramid
You have been running for at least 6-months and may have done several 5k races. If you run 30-45 minutes a day and have done little to none of speedwork or intervals, but now you are looking to take your running up a notch. This 10km plan
This plan is for someone who can currently complete a 5K without walking, is a veteran of several 5k races and is looking to run a race of longer distance - the next logical step is to train for a 10K. Exercise consists of walking and running 3-5 times per week, peaking for a goal 10K at the end of 9 weeks. This training program is designed for people in generally good health and who have been running regularly for at least 6 months. As always you should consult with your physician prior to beginning any exercise program.
This program is for athletes relatively new to running who have been walking or jogging 1-2 times per week for 1-2 miles at a time. Non-runners who have an athletic background - some aerobic development such as cycling, skiing, swimming - may also use this plan.
The Berry 1/2 Marathon Plan is designed to prepared you for PR in the Half Marathon. If you are not ready to do the 1/2 Marathon training plan then start with our 5k or 10k plan.
Run/walk your best 10km on 5 to 6 workouts per week. This 17 week plan best serves the consistent athlete to achieve the best 10km possible on 5-6 sessions per week. The plan is suitable for regular runners, who have run 20-25 miles per week for approximately 6 weeks.
This complete plan provides the 10km racer with the necessities of base preparation work. The plan then takes the athlete through the 3 key preparation phases of General, Strength & Specific Endurance Emphasis so that the Tapering phase that follows delivers them to the start line ready to produce a 10km PR. The unique use of the run/walk methodology allows for reduced risk of injury, a higher likelihood of consistent training & in most cases a faster 10km than a pure run program due to repetition, optimal pacing & increased economy. Through regular evaluation training sessions, the plan keeps the run/walker healthy & injury free by determining optimal training paces & intensities specific to the athlete’s fitness & ability
This complete plan provides the 10km racer with the necessities of base preparation work. The plan then takes the athlete through the 3 key preparation phases of General, Strength & Specific Endurance Emphasis so that the Tapering phase that follows delivers them to the start line ready to produce a 10km PR. The unique use of the run/walk methodology allows for reduced risk of injury, a higher likelihood of consistent training & in most cases a faster 10km than a pure run program due to repetition, optimal pacing & increased economy. Through regular evaluation training sessions, the plan keeps the run/walker healthy & injury free by determining optimal training paces & intensities specific to the athlete’s fitness & ability
Run your best 10km on 3 to 4 workouts per week. This 14 week plan serves the runner who has little time, but wishes to run the best 10km possible on 3-4 runs per week. The plan is suitable for infrequent runners, who have about 6 weeks of running 1 – 2 times per week of 15 – 30mins at a time under their belt.
This thorough plan first provides the aspirant 10km racer with the basic necessities of base preparation work. The plan then takes the runner through the 3 key preparation phases of General, Strength & Specific Endurance Emphasis so that the Tapering phase that follows delivers the athlete to the start line fully capable of producing a 5km result that matches their ability & time commitment. Through regular evaluation training sessions, the plan keeps the runner healthy & injury free by determining optimal training paces & intensities specific to the runner’s displayed fitness & ability
This thorough plan first provides the aspirant 10km racer with the basic necessities of base preparation work. The plan then takes the runner through the 3 key preparation phases of General, Strength & Specific Endurance Emphasis so that the Tapering phase that follows delivers the athlete to the start line fully capable of producing a 5km result that matches their ability & time commitment. Through regular evaluation training sessions, the plan keeps the runner healthy & injury free by determining optimal training paces & intensities specific to the runner’s displayed fitness & ability
Run/walk your best 10km on 3 to 4 workouts per week. This 14 week plan serves the runner who has little time, but wishes to run the best 10km possible on 3-4 runs per week. The plan is suitable for infrequent runners, who have about 6 weeks of running 1 – 2 times per week of 15 – 30mins at a time under their belt.
This thorough plan first provides the aspirant 10km racer with the basic necessities of base preparation work. The unique use of the run walk methodology allows for reduced risk of injury, a higher likelihood of sticking to the plan & in most cases a faster 10km than a pure run program due to consistency, optimal pacing & increased economy. The plan then takes the run/walker through the 3 key preparation phases of General, Strength & Specific Endurance Emphasis so that the Tapering phase that follows delivers the athlete to the start line fully capable of producing a 10km result that matches their ability & time commitment. Through regular evaluation training sessions, the plan keeps the run/walker healthy & injury free by determining optimal training paces & intensities specific to the athlete’s displayed fitness & ability
This thorough plan first provides the aspirant 10km racer with the basic necessities of base preparation work. The unique use of the run walk methodology allows for reduced risk of injury, a higher likelihood of sticking to the plan & in most cases a faster 10km than a pure run program due to consistency, optimal pacing & increased economy. The plan then takes the run/walker through the 3 key preparation phases of General, Strength & Specific Endurance Emphasis so that the Tapering phase that follows delivers the athlete to the start line fully capable of producing a 10km result that matches their ability & time commitment. Through regular evaluation training sessions, the plan keeps the run/walker healthy & injury free by determining optimal training paces & intensities specific to the athlete’s displayed fitness & ability
Run/walk your fastest 10 km on 8 to 9 workouts per week. This 20 week plan is best suited to the high level athlete who wishes to achieve their best possible 10 km, period. The plan is suitable for run/walkers, who regularly run 5 plus times per week
This complete plan provides the 10km racer with the necessities of base preparation work. The plan then takes the athlete through the 3 key preparation phases of General, Strength & Specific Endurance Emphasis so that the Tapering phase that follows delivers them to the start line ready to produce a 10km PR. The unique use of the run/walk methodology allows for reduced risk of injury, a higher likelihood of consistent training & in most cases a faster 10km than a pure run program due to repetition, optimal pacing & increased economy. Through regular evaluation training sessions, the plan keeps the run/walker healthy & injury free by determining optimal training paces & intensities specific to the athlete’s fitness & ability
This complete plan provides the 10km racer with the necessities of base preparation work. The plan then takes the athlete through the 3 key preparation phases of General, Strength & Specific Endurance Emphasis so that the Tapering phase that follows delivers them to the start line ready to produce a 10km PR. The unique use of the run/walk methodology allows for reduced risk of injury, a higher likelihood of consistent training & in most cases a faster 10km than a pure run program due to repetition, optimal pacing & increased economy. Through regular evaluation training sessions, the plan keeps the run/walker healthy & injury free by determining optimal training paces & intensities specific to the athlete’s fitness & ability
Run your fastest 10km on 8 to 9 workouts per week. This 20 week plan is best suited to the high level athlete who wishes to achieve their best possible 10km, period. The plan is suitable for runners, who regularly run 5 plus times per week
This complete plan provides the 10km racer with the necessities of base preparation work. The plan then takes the athlete through the 3 key preparation phases of General, Strength & Specific Endurance Emphasis so that the Tapering phase that follows delivers them to the start line ready to produce a 10km PR. Through regular evaluation training sessions, the plan keeps the runner healthy & injury free by determining optimal training paces & intensities specific to the athlete’s fitness & ability
This complete plan provides the 10km racer with the necessities of base preparation work. The plan then takes the athlete through the 3 key preparation phases of General, Strength & Specific Endurance Emphasis so that the Tapering phase that follows delivers them to the start line ready to produce a 10km PR. Through regular evaluation training sessions, the plan keeps the runner healthy & injury free by determining optimal training paces & intensities specific to the athlete’s fitness & ability
Run your best 10km on 5 to 6 workouts per week. This 17 week plan best serves the consistent athlete to achieve the best 10km possible on 5-6 runs per week. The plan is suitable for regular runners, who have run 20-25 miles per week for approximately 6 weeks.
This complete plan provides the 10km racer with the necessities of base preparation work. The plan then takes the athlete through the 3 key preparation phases of General, Strength & Specific Endurance Emphasis so that the Tapering phase that follows delivers them to the start line ready to produce a 10km PR. Through regular evaluation training sessions, the plan keeps the runner healthy & injury free by determining optimal training paces & intensities specific to the athlete’s fitness & ability
This complete plan provides the 10km racer with the necessities of base preparation work. The plan then takes the athlete through the 3 key preparation phases of General, Strength & Specific Endurance Emphasis so that the Tapering phase that follows delivers them to the start line ready to produce a 10km PR. Through regular evaluation training sessions, the plan keeps the runner healthy & injury free by determining optimal training paces & intensities specific to the athlete’s fitness & ability
Couch to 5K - Fatman to Ironman Series Weight Loss Run Program 5K, 10K By Dr Jeff Banas
by Dr Jeff Banas 11 weeks $47.95
by Dr Jeff Banas 11 weeks $47.95
This program is designed for someone who is looking to get in better shape and drop some weight. At the end off this program you will be leaner, stronger and ready to race in a 5k run event.
Includes examples of daily meals and a complete list of approved foods and foods you should avoid.
Exercise Monday through Friday, off on Saturday, then a short workout on Sundays.
We combine cardio and strength sessions together a few times a week to maximize fat burning. For example: run, do a push ups, a squat, a burpee, then run again). You don’t need a gym membership or any special exercise equipment.
Many of the nutrition, supplement and exercise protocols list here are the same ones Dr Jeff used to lose over 60 pounds and turn from a 270 pound fatman to a 205 seven time Ironman Triathlon finisher.
If you have a question about your training, your diet, you nutrition, no problem, this plan includes a consultation with Dr Banas, just drop him an email and we will set up a time to talk.
This plan includes:
-A personal phone, or sky or email consultation with Dr Banas (www.DrJeffBanas.com)
-Detailed Supplement and nutritional protocols for Fat Loss, Hormone Support, Recovery, Race Day and Performance.
- Cold Thermogenesis Protocols for recovery and enhanced weight loss.
-Fasting protocols it increase fat loss and to train your body to burn fat as the primary fuel source. (There are more calories in fat than in carbs and you have plenty of fat on you to burn for fuel)
- Low Thyroid/Metabolism Support.
-What artificial sweeteners to avoid.
-How Poor Sleep can affect weight loss and performance.
-Detailed nutrition and supplement protocols.
-How to find, as use, your fat burning zone.
-Self assessment function movement screen to uncover muscle imbalances and weakness.
-Recovery and self myofasical release sessions.
-How Poor Sleep can affect weight loss and performance.
-Testosterone enhancing supplement protocols-Superhuman food pyramid
Includes examples of daily meals and a complete list of approved foods and foods you should avoid.
Exercise Monday through Friday, off on Saturday, then a short workout on Sundays.
We combine cardio and strength sessions together a few times a week to maximize fat burning. For example: run, do a push ups, a squat, a burpee, then run again). You don’t need a gym membership or any special exercise equipment.
Many of the nutrition, supplement and exercise protocols list here are the same ones Dr Jeff used to lose over 60 pounds and turn from a 270 pound fatman to a 205 seven time Ironman Triathlon finisher.
If you have a question about your training, your diet, you nutrition, no problem, this plan includes a consultation with Dr Banas, just drop him an email and we will set up a time to talk.
This plan includes:
-A personal phone, or sky or email consultation with Dr Banas (www.DrJeffBanas.com)
-Detailed Supplement and nutritional protocols for Fat Loss, Hormone Support, Recovery, Race Day and Performance.
- Cold Thermogenesis Protocols for recovery and enhanced weight loss.
-Fasting protocols it increase fat loss and to train your body to burn fat as the primary fuel source. (There are more calories in fat than in carbs and you have plenty of fat on you to burn for fuel)
- Low Thyroid/Metabolism Support.
-What artificial sweeteners to avoid.
-How Poor Sleep can affect weight loss and performance.
-Detailed nutrition and supplement protocols.
-How to find, as use, your fat burning zone.
-Self assessment function movement screen to uncover muscle imbalances and weakness.
-Recovery and self myofasical release sessions.
-How Poor Sleep can affect weight loss and performance.
-Testosterone enhancing supplement protocols-Superhuman food pyramid
Revamped for 2013! This 10 week training plan, written by former Duathlon Natonial Champion and Duathlon.com founder Eric Schwartz, is for the experienced duathlete looking to improve their race performance in a duathlon lasting 2-3.5 hours. The plan involves moderately intense workouts starting in week one and progressing to more intense workouts. This plan includes six days of training per week and as many as two weekdays per week with multiple workouts. This plan is for an athlete with at least one year of racing experience. An athlete should have at least six to eight weeks of consistent training before starting this plan. With a maximum week of 10 hours of training, you will be in peak shape in just 10 weeks.
Testimonials for Eric's Duathlon Training Plans are available here: http://goo.gl/pv8ZA
Duathlon Training Plan FAQs: http://bit.ly/DuathlonFAQ
If you additional questions about this plan email at Eric.Boulder@gmail.com and I'll respond quickly.
Testimonials for Eric's Duathlon Training Plans are available here: http://goo.gl/pv8ZA
Duathlon Training Plan FAQs: http://bit.ly/DuathlonFAQ
If you additional questions about this plan email at Eric.Boulder@gmail.com and I'll respond quickly.
Revamped for 2013! This 12 week training plan, written by former Duathlon Natonial Champion and Duathlon.com founder Eric Schwartz, is for intermediate duathletes competing in a long course duathlon with an expected total race time of 3-5 hours. Before engaging in this plan you should be able to run 75 minutes and bike 2 hours. Weeks involve six days of training and some days have two workouts. With a maximum week of 11 hours of training, you will be ready to race a long distance duathlon in just 12 weeks.
Testimonials for Eric's Duathlon Training Plans are available here: http://goo.gl/pv8ZA
Duathlon Training Plan FAQs: http://bit.ly/DuathlonFAQ
If you have additional questions about this plan email Eric.Boulder@gmail.com and I'll respond quickly.
Testimonials for Eric's Duathlon Training Plans are available here: http://goo.gl/pv8ZA
Duathlon Training Plan FAQs: http://bit.ly/DuathlonFAQ
If you have additional questions about this plan email Eric.Boulder@gmail.com and I'll respond quickly.
Revamped for 2013! 12 week training plan, written by former Duathlon Natonial Champion and Duathlon.com founder Eric Schwartz, is for beginning duathletes competing in a long course duathlon with an expected total race time of 3-5 hours. Before engaging in this plan you should be able to run 45 minutes and bike 75 minutes. Each week involves five to six days of training and no more than one workout is planned per day. With a maximum week of 9 hours of training, you will be ready to complete a long distance duathlon in just 12 weeks.
Testimonials for Eric's Duathlon Training Plans are available here: http://goo.gl/pv8ZA
Duathlon Training Plan FAQs: http://bit.ly/DuathlonFAQ
If you have additional questions about this plan email Eric.Boulder@gmail.com and I'll respond quickly.
Testimonials for Eric's Duathlon Training Plans are available here: http://goo.gl/pv8ZA
Duathlon Training Plan FAQs: http://bit.ly/DuathlonFAQ
If you have additional questions about this plan email Eric.Boulder@gmail.com and I'll respond quickly.
Big discount on this plan for Endurance Planet fans! Get your discount now from http://tinyurl.com/enduranceplanet.
This plan is designed for *any* runner who wants to get faster in the 10K, or even run their first 10K. Over 10 weeks, running 4 times per week, you will progress from a strength, base and endurance foundation running plan into speedwork, hills and more specific 10K prep. Within 10 weeks, you'll confidently stand at the 10K starting line, ready to race!
This plan is designed for *any* runner who wants to get faster in the 10K, or even run their first 10K. Over 10 weeks, running 4 times per week, you will progress from a strength, base and endurance foundation running plan into speedwork, hills and more specific 10K prep. Within 10 weeks, you'll confidently stand at the 10K starting line, ready to race!
The GoGoRunning 10k Plan is designed to guide you through your first 10k. If you have never run a race before you should start with our 5k plan.
This plan is completely customized for to get your new 10K PR.
When you purchase the plan The Coach will contact you directly! Your coach will discuss your goals, your training history, your racing history and your life schedule. The coach will then build a 20 week training program specifically for you. Even better your coach will be available to answer email questions throughout your entire training cycle and then personally help you with your "A" race plan.
The Program also Includes:
FREE Training consultation
Free 3 Workout DVD's Strength, Core and Yoga ($36.00 Value)
Free Team Tech Tee ($18.00 value)
Free Training Peaks Log
$25.00 Hammer Nutrition Gift Certificate (plus 15% discount through our affiliate program)
50% discount on all Zensah Compression products (minimum $15.00 value discount code provided at purchase)
30% discount on all Polar Heart Rate Monitors (minimum $24.00 value)
20% discount on 1BandID ($3.80 value discount code provided at purchase)
Our training packages are custom designed for the individual runners and triathletes! . They can be purchased now and used later to coordinate with your "A" race.
**New Clients Only
When you purchase the plan The Coach will contact you directly! Your coach will discuss your goals, your training history, your racing history and your life schedule. The coach will then build a 20 week training program specifically for you. Even better your coach will be available to answer email questions throughout your entire training cycle and then personally help you with your "A" race plan.
The Program also Includes:
FREE Training consultation
Free 3 Workout DVD's Strength, Core and Yoga ($36.00 Value)
Free Team Tech Tee ($18.00 value)
Free Training Peaks Log
$25.00 Hammer Nutrition Gift Certificate (plus 15% discount through our affiliate program)
50% discount on all Zensah Compression products (minimum $15.00 value discount code provided at purchase)
30% discount on all Polar Heart Rate Monitors (minimum $24.00 value)
20% discount on 1BandID ($3.80 value discount code provided at purchase)
Our training packages are custom designed for the individual runners and triathletes! . They can be purchased now and used later to coordinate with your "A" race.
**New Clients Only
This 12-week 10K plan is a low to moderate volume plan. It assumes you are able to run/walk 4 miles continuously when beginning the plan. On most weeks there are 4 runs per week, plus two days of crosstraining. Monday is the rest day, and Tuesday is designed as a track workout day. Long runs are on Sundays; the longest run on the plan is 7 miles.
This 12-week 10K plan is a moderate volume plan. On most weeks there are 4 runs per week, plus two days of crosstraining. Monday is the rest day, and Tuesday is designed as a track workout day. Thursdays are usually tempo (steady state) runs. Long runs are on Sundays; the longest run on the plan is 10 miles.
This 12-week 10K plan is a moderately high volume plan. There are 5 runs per week, plus two days of crosstraining. Monday is rest day/optional crosstraining day, and Tuesday is designed as a track workout day. Thursdays are usually tempo (steady state) runs. Long runs are on Sundays; the longest run on the plan is 12 miles.
Crush your office mates in a New Year's Day 10K, then set a resolution that doesn't revolve around getting fit, because you already are.
This plan assumes you're an active person who doesn't necessarily consider yourself a daily runner. You hike, bike, and could probably run three miles if you had to. And at the end of this 12 week plan, you will run 6.2 miles. Fast.
Your coach is Pete Rea, the elite athlete coach at ZAP Fitness, a Reebok-sponsored post-collegiate training center for Olympic hopeful distance runners. ZAP also hosts running camps throughout the year for runners of all ages and abilities.
Each workout in this plan is broken down into time and distance. If you run a pace of 10:15 per mile or better, it is recommended you do the workouts by time. If you run slower, make sure to hit the recommended distances in each workout. Stretching and strength training are included in the plan.
Here's a glimpse at the first week of training, so you know what you're in for. You can do this.
Monday - rest day - optional non running session of lap swim, stationary bike spin, hike for 45:00 - 60:00 Tuesday – relaxed 25:00 / 30:00 run on flatter course (2.5 miles)
Wednesday – rest day (optional non running session of light hike, swim, bike)
Thursday – repeat Tuesday (2.5 miles)
Friday – rest day (hike / walk)
Saturday – 30:00 / 35:00 (3 miles)
Sunday - longest run of the week 40:00 – 45:00 relaxed running. This run is very gentle (effort 65-75% of maximum heart rate) and at no point should you be straining (4 miles)
This plan assumes you're an active person who doesn't necessarily consider yourself a daily runner. You hike, bike, and could probably run three miles if you had to. And at the end of this 12 week plan, you will run 6.2 miles. Fast.
Your coach is Pete Rea, the elite athlete coach at ZAP Fitness, a Reebok-sponsored post-collegiate training center for Olympic hopeful distance runners. ZAP also hosts running camps throughout the year for runners of all ages and abilities.
Each workout in this plan is broken down into time and distance. If you run a pace of 10:15 per mile or better, it is recommended you do the workouts by time. If you run slower, make sure to hit the recommended distances in each workout. Stretching and strength training are included in the plan.
Here's a glimpse at the first week of training, so you know what you're in for. You can do this.
Monday - rest day - optional non running session of lap swim, stationary bike spin, hike for 45:00 - 60:00 Tuesday – relaxed 25:00 / 30:00 run on flatter course (2.5 miles)
Wednesday – rest day (optional non running session of light hike, swim, bike)
Thursday – repeat Tuesday (2.5 miles)
Friday – rest day (hike / walk)
Saturday – 30:00 / 35:00 (3 miles)
Sunday - longest run of the week 40:00 – 45:00 relaxed running. This run is very gentle (effort 65-75% of maximum heart rate) and at no point should you be straining (4 miles)
Plan overview
This plan is designed for runners or triathletes who want to prepare for a 10K. It assumes a prior running background, and a time commitment of 5-10 hours per week for training. The athlete should have several preparation weeks of unstructured runs in their legs before beginning this plan—namely, about 2-4 hours of running per week at an aerobic pace.
The plan consists of three 3-week base training phases, two 3-week build phases, and a final taper week leading up to the race. Each 3-week phase consists of two weeks of increasing volume or intensity followed by a recovery week. Weekly workouts revolve around four key runs plus two recovery workouts. The recovery workouts can be easy runs or—for multisport athletes—swims or bike rides. A treadmill test is scheduled at the end of week 3, and 5K time trials are scheduled at the end of weeks 6 and 9. The plan is designed to peak the runner for a 10K at the end of week 16.
Training Guide
To make the most of this plan, use it along with the Multisport Training Guide found on the Alpine Fitness website. The Multisport Training Guide provides information on how to determine your training intensity zones, protocols for field tests, guidance on goal setting, and general tips on nutrition and hydration.
Supplemental functional strength training
In addition to your run training included in the plan, you should incorporate another 30 to 90 minutes each week of functional strength exercises. This can be done by adding 10 minutes to the beginning or end of a run (or taking a 10 minute break at some other point during your day, such as while watching TV). Or it could be done with a longer 20-30 minute workout a few times each week. See the library of functional strength training workouts on the Alpine Fitness website for detailed workouts to choose from.
www.alpfitness.com
This plan is designed for runners or triathletes who want to prepare for a 10K. It assumes a prior running background, and a time commitment of 5-10 hours per week for training. The athlete should have several preparation weeks of unstructured runs in their legs before beginning this plan—namely, about 2-4 hours of running per week at an aerobic pace.
The plan consists of three 3-week base training phases, two 3-week build phases, and a final taper week leading up to the race. Each 3-week phase consists of two weeks of increasing volume or intensity followed by a recovery week. Weekly workouts revolve around four key runs plus two recovery workouts. The recovery workouts can be easy runs or—for multisport athletes—swims or bike rides. A treadmill test is scheduled at the end of week 3, and 5K time trials are scheduled at the end of weeks 6 and 9. The plan is designed to peak the runner for a 10K at the end of week 16.
Training Guide
To make the most of this plan, use it along with the Multisport Training Guide found on the Alpine Fitness website. The Multisport Training Guide provides information on how to determine your training intensity zones, protocols for field tests, guidance on goal setting, and general tips on nutrition and hydration.
Supplemental functional strength training
In addition to your run training included in the plan, you should incorporate another 30 to 90 minutes each week of functional strength exercises. This can be done by adding 10 minutes to the beginning or end of a run (or taking a 10 minute break at some other point during your day, such as while watching TV). Or it could be done with a longer 20-30 minute workout a few times each week. See the library of functional strength training workouts on the Alpine Fitness website for detailed workouts to choose from.
www.alpfitness.com
Plan overview
This plan is designed for runners or triathletes who want to prepare for a 10K. It assumes a prior running background, and a time commitment of 5-10 hours per week for training. The athlete should have several preparation weeks of unstructured runs in their legs before beginning this plan—namely, about 2-4 hours of running per week at an aerobic pace.
The plan consists of three 3-week base training phases, two 3-week build phases, and a final taper week leading up to the race. Each 3-week phase consists of two weeks of increasing volume or intensity followed by a recovery week. Weekly workouts revolve around four key runs plus two recovery workouts. The recovery workouts can be easy runs or—for multisport athletes—swims or bike rides. A treadmill test is scheduled at the end of week 3, and 5K time trials are scheduled at the end of weeks 6 and 9. The plan is designed to peak the runner for a 10K at the end of week 16.
Training Guide
To make the most of this plan, use it along with the Multisport Training Guide found on the Alpine Fitness website. The Multisport Training Guide provides information on how to determine your training intensity zones, protocols for field tests, guidance on goal setting, and general tips on nutrition and hydration.
Supplemental functional strength training
In addition to your run training included in the plan, you should incorporate another 30 to 90 minutes each week of functional strength exercises. This can be done by adding 10 minutes to the beginning or end of a run (or taking a 10 minute break at some other point during your day, such as while watching TV). Or it could be done with a longer 20-30 minute workout a few times each week. See the library of functional strength training workouts on the Alpine Fitness website for detailed workouts to choose from.
www.alpfitness.com
This plan is designed for runners or triathletes who want to prepare for a 10K. It assumes a prior running background, and a time commitment of 5-10 hours per week for training. The athlete should have several preparation weeks of unstructured runs in their legs before beginning this plan—namely, about 2-4 hours of running per week at an aerobic pace.
The plan consists of three 3-week base training phases, two 3-week build phases, and a final taper week leading up to the race. Each 3-week phase consists of two weeks of increasing volume or intensity followed by a recovery week. Weekly workouts revolve around four key runs plus two recovery workouts. The recovery workouts can be easy runs or—for multisport athletes—swims or bike rides. A treadmill test is scheduled at the end of week 3, and 5K time trials are scheduled at the end of weeks 6 and 9. The plan is designed to peak the runner for a 10K at the end of week 16.
Training Guide
To make the most of this plan, use it along with the Multisport Training Guide found on the Alpine Fitness website. The Multisport Training Guide provides information on how to determine your training intensity zones, protocols for field tests, guidance on goal setting, and general tips on nutrition and hydration.
Supplemental functional strength training
In addition to your run training included in the plan, you should incorporate another 30 to 90 minutes each week of functional strength exercises. This can be done by adding 10 minutes to the beginning or end of a run (or taking a 10 minute break at some other point during your day, such as while watching TV). Or it could be done with a longer 20-30 minute workout a few times each week. See the library of functional strength training workouts on the Alpine Fitness website for detailed workouts to choose from.
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This six-week schedule is geared toward serious runners and racing veterans who can comfortably run for an hour or more, and who want to develop the ability to run stronger, longer. Designed by the experts at Runner’s World, this plan includes two speed sessions each week, two days of easy running, a day of rest, and a long run that stretches up to 12 miles. Not the right plan for you? Check out Runner’s World’s training plans for beginners and intermediate runners.
This five-week schedule, developed by the experts at Runner’s World,
is designed to provide beginners the endurance they need to go the 10-K distance (6.2 miles). The plan features four days of easy running, two days of rest, and some very short doses of faster running and gentle pickups. Not the right plan for you? Check out Runner’s World’s training plans for intermediate and advanced runners.
is designed to provide beginners the endurance they need to go the 10-K distance (6.2 miles). The plan features four days of easy running, two days of rest, and some very short doses of faster running and gentle pickups. Not the right plan for you? Check out Runner’s World’s training plans for intermediate and advanced runners.
This six-week schedule was designed by the experts at Runner’s World to help intermediate runners—those who have been running for at least a year, have completed some 5-Ks and 10-Ks, and want to develop the stamina to finish a 10-K faster. Each week features two days of rest, two days of easy running, some tempo- runs, and intervals done at race pace or slightly faster. Not the right plan for you? Check out Runner’s World’s training plans for beginners and advanced runners.
This plan is for someone waning to complete their first 10k. This plan is only 10 weeks and by the end of plan you will be able to run a 10k. The plan requires 3 training sessions per week.
