This plan is for an intermediate athlete who have completed a number of 10 km races and is looking to improve on their performances and aim for a sub 45 minute 10km

The plan is time based in easy to understand language, with structured PACE workouts that you can sync to your Garmin watch.

Prior to starting you need to know your lactate threshold pace and need to input this into your athlete zones for pace and the Joe Friel (7) for calculating the relevant zones. Refer to notes on day 1 of the plan

Once calculated stay within the pace ranges especially on the high intensity workouts as this will reduce the possibility of the introduction latent excess fatigue.

On weeks 6 and 10 there are Critical Velocity and Time Trials to check and if after the test there is an adjustment in your lactate threshold pace, this will need to be updated in your trainingpeaks athlete zones.

Keep up to date on my Instagram or Facebook page @pinnaclemultisportcoaching where you can post your queries on your plan and will provide feedback

After the 12 weeks you will have a good overall increased fitness and speed to race your next 10km.

The plan starts on a Monday and is 5 days a week with the long run on the Sunday.

After the 12 weeks you will have a good overall increased fitness and speed to race your next 10km.

Indicative pacing to achieve your sub 45 minute 10km.

RP = Race Pace, 4:29 min/km
E = Easy Run, 5:00 - 5:30 min/km
LR = Long Run, 5:00 - 5:50 min/k,
SW = Strong Finish, 4:40 - 4:55 min/km
HR = Hill Repeats, 4:20 - 4:35 min/km
TR = Tempo Run, 4:30 - 4:40 min/km
INT = Speed Intervals: 3:45 - 4:20 min/km
ST= Strength training (focusing on lower body and core)
XT = Cross Train (bike, swim, elliptical, etc.)
R = Rest