Bobby McGee Optimized10km Run Plan
17 weeks - $29.99
Total Hours: 111
Total Hours: 111
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
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After purchase, your plan will be available in your own private online training log account. You'll enjoy these benefits and more:
Sample workouts:
Workout #1 : Day Off
Rest
Rest
Rest
Workout #2 : Run
ET Efficiency Test
Planned Time: 1:00:00
The ET is an extremely motivating way to assess your progress. Before you start, calculate 80 percent of your heart rate (HR) reserve: (maximum HR – resting HR) × 0.8 + resting HR = 80% of HR reserve For example, if your maximum heart rate is 190 and your resting heart rate is 55, then 163 is 80 percent of your HR reserve: (190 – 55) × 0.8 + 55 = 163 Test: Warm up thoroughly, with walking, running, a dynamic warm-up, and strides. Run at a steady warm-up pace until your HR reaches 80 percent of your HR reserve. When you reach this HR, start your watch or have a partner start timing. Run exactly 1.5 miles or 6 laps around the track at this HR, and note how long it takes you. As your base training weeks go by, you should be able to run faster at the same HR.
Planned Time: 1:00:00
The ET is an extremely motivating way to assess your progress. Before you start, calculate 80 percent of your heart rate (HR) reserve: (maximum HR – resting HR) × 0.8 + resting HR = 80% of HR reserve For example, if your maximum heart rate is 190 and your resting heart rate is 55, then 163 is 80 percent of your HR reserve: (190 – 55) × 0.8 + 55 = 163 Test: Warm up thoroughly, with walking, running, a dynamic warm-up, and strides. Run at a steady warm-up pace until your HR reaches 80 percent of your HR reserve. When you reach this HR, start your watch or have a partner start timing. Run exactly 1.5 miles or 6 laps around the track at this HR, and note how long it takes you. As your base training weeks go by, you should be able to run faster at the same HR.
Workout #3 : Run
AeT A
Planned Time: 0:40:00
For all AeT aerobic intervals, run at an easy “conversation pace,” meaning you can talk comfortably in full sentences without panting. The intention is to stress the leg muscles more than the heart and lungs. If training with a heart rate monitor, run with your heart rate below your aerobic threshold. Note: WR = Walk Recovery W/U: 5:00 walk AeT A: 30:00 C/D: 5:00 walk
Planned Time: 0:40:00
For all AeT aerobic intervals, run at an easy “conversation pace,” meaning you can talk comfortably in full sentences without panting. The intention is to stress the leg muscles more than the heart and lungs. If training with a heart rate monitor, run with your heart rate below your aerobic threshold. Note: WR = Walk Recovery W/U: 5:00 walk AeT A: 30:00 C/D: 5:00 walk
Workout #4 : Run
AeT C
Planned Time: 0:50:00
For all AeT aerobic intervals, run at an easy “conversation pace,” meaning you can talk comfortably in full sentences without panting. The intention is to stress the leg muscles more than the heart and lungs. If training with a heart rate monitor, run with your heart rate below your aerobic threshold. Note: WR = Walk Recovery W/U: 5:00 walk AeT C: 40:00 C/D: 5:00 walk
Planned Time: 0:50:00
For all AeT aerobic intervals, run at an easy “conversation pace,” meaning you can talk comfortably in full sentences without panting. The intention is to stress the leg muscles more than the heart and lungs. If training with a heart rate monitor, run with your heart rate below your aerobic threshold. Note: WR = Walk Recovery W/U: 5:00 walk AeT C: 40:00 C/D: 5:00 walk
Workout #5 : Run
AeT B
Planned Time: 0:45:00
For all AeT aerobic intervals, run at an easy “conversation pace,” meaning you can talk comfortably in full sentences without panting. The intention is to stress the leg muscles more than the heart and lungs. If training with a heart rate monitor, run with your heart rate below your aerobic threshold. Note: WR = Walk Recovery W/U: 5:00 walk AeT B: 35:00 C/D: 5:00 walk
Planned Time: 0:45:00
For all AeT aerobic intervals, run at an easy “conversation pace,” meaning you can talk comfortably in full sentences without panting. The intention is to stress the leg muscles more than the heart and lungs. If training with a heart rate monitor, run with your heart rate below your aerobic threshold. Note: WR = Walk Recovery W/U: 5:00 walk AeT B: 35:00 C/D: 5:00 walk
Workout #6 : Run
AeT A
Planned Time: 0:40:00
For all AeT aerobic intervals, run at an easy “conversation pace,” meaning you can talk comfortably in full sentences without panting. The intention is to stress the leg muscles more than the heart and lungs. If training with a heart rate monitor, run with your heart rate below your aerobic threshold. Note: WR = Walk Recovery W/U: 5:00 walk AeT A: 30:00 C/D: 5:00 walk
Planned Time: 0:40:00
For all AeT aerobic intervals, run at an easy “conversation pace,” meaning you can talk comfortably in full sentences without panting. The intention is to stress the leg muscles more than the heart and lungs. If training with a heart rate monitor, run with your heart rate below your aerobic threshold. Note: WR = Walk Recovery W/U: 5:00 walk AeT A: 30:00 C/D: 5:00 walk
Workout #7 : Day Off
Rest
Rest
Rest
Workout #8 : Run
AeT A
Planned Time: 0:40:00
For all AeT aerobic intervals, run at an easy “conversation pace,” meaning you can talk comfortably in full sentences without panting. The intention is to stress the leg muscles more than the heart and lungs. If training with a heart rate monitor, run with your heart rate below your aerobic threshold. Note: WR = Walk Recovery W/U: 5:00 walk AeT A: 30:00 C/D: 5:00 walk
Planned Time: 0:40:00
For all AeT aerobic intervals, run at an easy “conversation pace,” meaning you can talk comfortably in full sentences without panting. The intention is to stress the leg muscles more than the heart and lungs. If training with a heart rate monitor, run with your heart rate below your aerobic threshold. Note: WR = Walk Recovery W/U: 5:00 walk AeT A: 30:00 C/D: 5:00 walk
Workout #9 : Run
AeT F
Planned Time: 1:10:00
For all AeT aerobic intervals, run at an easy “conversation pace,” meaning you can talk comfortably in full sentences without panting. The intention is to stress the leg muscles more than the heart and lungs. If training with a heart rate monitor, run with your heart rate below your aerobic threshold. Note: WR = Walk Recovery W/U: 5:00 walk AeT F: 1:00:00 C/D: 5:00 walk
Planned Time: 1:10:00
For all AeT aerobic intervals, run at an easy “conversation pace,” meaning you can talk comfortably in full sentences without panting. The intention is to stress the leg muscles more than the heart and lungs. If training with a heart rate monitor, run with your heart rate below your aerobic threshold. Note: WR = Walk Recovery W/U: 5:00 walk AeT F: 1:00:00 C/D: 5:00 walk