10K Plan Goal:40mn, 5 session/week
5 weeks - $20.00
Total Miles: 149
Total Hours: 23
Total Miles: 149
Total Hours: 23
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.
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 : Run
Speed
Planned Time: 0:58:00
warm up: 20mn easy Main set: [10x(45s fast - 30s easy)] 3mn very easy [10x(45s fast - 30s easy)] cool down: 10mn very easy
Planned Time: 0:58:00
warm up: 20mn easy Main set: [10x(45s fast - 30s easy)] 3mn very easy [10x(45s fast - 30s easy)] cool down: 10mn very easy
Workout #2 : Run
endurance
Planned Time: 0:45:00
Just endurance run, keep it easy focus on time, not distance
Planned Time: 0:45:00
Just endurance run, keep it easy focus on time, not distance
Workout #3 : Run
Treshold (3x4)
Planned Time: 0:55:00
warm up: 20mn easy (<75% max HR) Main Set: 3x4mn @90% Max HR, rest=2mn easy cool down: 10mn easy
Planned Time: 0:55:00
warm up: 20mn easy (<75% max HR) Main Set: 3x4mn @90% Max HR, rest=2mn easy cool down: 10mn easy
Workout #4 : Run
endurance (Optional)
Planned Time: 0:45:00
Optional, depending on your feeling Just endurance run, keep it easy focus on time, not distance
Planned Time: 0:45:00
Optional, depending on your feeling Just endurance run, keep it easy focus on time, not distance
Workout #5 : Run
long run
Planned Time: 1:15:00
Endurance, keep it easy Include 2x7mn @85% max HR, r=3mn
Planned Time: 1:15:00
Endurance, keep it easy Include 2x7mn @85% max HR, r=3mn
Workout #6 : Run
Speed
Planned Time: 0:55:00
warm up: 20mn easy Main Set: 8x600m in 2:05 ( @95% max HR) , r=1:15 easy cool down: 10mn easy If no Track available: Main Set: 8x2:15 @95%, r=1:30
Planned Time: 0:55:00
warm up: 20mn easy Main Set: 8x600m in 2:05 ( @95% max HR) , r=1:15 easy cool down: 10mn easy If no Track available: Main Set: 8x2:15 @95%, r=1:30
Workout #7 : Run
endurance
Planned Time: 0:45:00
Just endurance run, keep it easy You can push to 1h if you feel strong
Planned Time: 0:45:00
Just endurance run, keep it easy You can push to 1h if you feel strong
Workout #8 : Run
Treshold (4x4)
Planned Time: 1:00:00
warm up: 20mn easy (<75% max HR) Main Set: 4x4mn @90% Max HR, rest=2mn easy cool down: 10mn easy
Planned Time: 1:00:00
warm up: 20mn easy (<75% max HR) Main Set: 4x4mn @90% Max HR, rest=2mn easy cool down: 10mn easy
Workout #9 : Run
endurance (Optional)
Planned Time: 0:45:00
Optional, depending on your feeling Just endurance run, keep it easy focus on time, not distance
Planned Time: 0:45:00
Optional, depending on your feeling Just endurance run, keep it easy focus on time, not distance