RUN With HEART RATE: First 10km to finish (BEGINNER, 8 weeks). Starts Any Week. SUN Event. REUSABLE
RUN With HEART RATE: First 10km to finish (BEGINNER, 8 weeks). Starts Any Week. SUN Event. REUSABLE
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Author
Darrin Jordaan, MSc Med., CSCS., Certified Ironman Coach., UCI Level 1 Cycling Coach.
All plans by this CoachLength
8 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
Who is this plan for:
This program is for the runner with at least 6 months of consistent running. Maybe you have done a few 5km races. You have an average of around 4-8km a session and generally between 3-4 sessions a week. Now you want to step up to the 10km.
Goals of the plan:
This will help you run a 10km the whole way without stopping. The primarily emphasis is building aerobic endurance. Although emphasis is not on specific intervals, there are accelerations to get you used to increased intensity.
This program is 6 weeks long and starts at 25km in the first week and peaks at around 34-38km in the 5th week.
Whats included in the plan:
This plan includes strength work. You will need to have access to a swiss ball, but this not strictly necessary. This plan uses heart rate as the basis of intensity. And works off 220-age for determining training zones.
Other uses for this plan:
This plan can also be used as a low volume maintenance or as a transition plan for higher volume runners to use during the off season.
Contact Information:
Darrin Jordaan
MSc (MED), CSCS
Certified Irionman Coach
UCI Level 1 Coach
darrin@thethreshold.co.za
www.thethreshold.coach
How it Works
Quickly view upcoming workouts in the TrainingPeaks app.
Upload completed workouts from your favorite tracking app or device.
Get feedback, stay on top of your training and perform at your best.
Training Plan Sample Week
Stats
Average Weekly Breakdown
Workouts | Weekly Average | Longest Workout |
---|---|---|
Run
x5
|
—— | —— |
Other
x1
|
00:26:00 | 00:30:00 |
Strength
x1
|
00:40:00 | 00:40:00 |
Workouts Per Week | Weekly Average | Longest Workout | |
---|---|---|---|
|
—— | —— | |
|
00:26:00 | 00:30:00 | |
|
00:40:00 | 00:40:00 |
Training Load By Week
This plan works best with the following fitness devices:
- Heart Rate Monitor
- This plan includes a Free Basic TrainingPeaks Account.
- Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
- Track your performance with robust data tracking and detailed graphs.
- Plan for your event in the TrainingPeaks calendar.
- Track your weight, sleep, hours, fatigue and stress while you train.
- Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
- If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More
Refund Policy
This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.
Still have questions about this plan?15% Off
Bundle your plan with TrainingPeaks Premium, and you'll unlock our progress-tracking tools, plus the freedom to move workouts to fit your schedule.
![](/training-plan-assets/images/grouped_devices.png)
$106.24 USD for the first year, billed yearly.