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10KM Road - 8 week - tried and tested PB Smasher!!

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10KM Road - 8 week - tried and tested PB Smasher!!

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

Nick Hancock - Maximum Mileage Coaching

All plans by this Coach

Length

8 Weeks

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Plan Description

This is an 8-week, 10km road race plan, designed to get you in tip top shape to smash out your next 10km road race! Oh... and it is tried and tested by myself and several of my athletes with PB's galore out of it!

You will need a compatible watch and ideally a chest HR strap for accuracy.

This plan uses a mixture of HR, pace and RPE (Perceived Effort)

Go smash that 10km!

How it Works

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Workout and Analyze

Upload completed workouts from your favorite tracking app or device.

Track Your Progress

Get feedback, stay on top of your training and perform at your best.

Learn More

Training Plan Sample Week

Sample Workouts - Week 200
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Monday

Foundation Run 30

00:30:0020 TSSStructured Workout
Run to be done on a flat route (flat as possible)

Try to pay attention to running "tall"... otherwise, enjoy your surroundings and relax :)
Details
Tuesday

Hill Reps (30 secs)

00:39:0047 TSSStructured Workout
Nice warm up jog, include some drills (especially do some nice high knees and A-skips to practise driving from the hips)
Choose a runnable but challenging hill and POWER UP IT!! MAKE THAT HILL SEEM LIKE NOTHING :)
Concentrate on good form, keeping head up, posture "tall" and drive from the hips, using your arms to propel you forward
Easy jog or walk back down to recover
Details
Wednesday

No Planned Workouts

No content
No detail
Thursday

Fast Finish 5

5 miStructured Workout
Easy first few miles, then into a zone just below your lactate threshold to finish

Fast finish sessions are designed to simulate a strong finish and keep you running strong to the finish line on race day!
Details
Friday

Foundation Run 40

00:40:0027 TSSStructured Workout
Run to be done on a flat route (flat as possible)

Try to pay attention to running "tall"... otherwise, enjoy your surroundings and relax :)
Details
Saturday

No Planned Workouts

No content
No detail
Sunday

Endurance Run 40

00:40:0037 TSSStructured Workout
Run to be done on a flat route (flat as possible)

Try to pay attention to running "tall"... relax into this run through an easy warm up, then into the next zone which sites just below your aerobic threshold. This is still classed as an easy run, but slightly more "taxing" than a foundation run
Details

Thursday Sample Workout Details

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x5
02:32:00 01:00:00
Workouts Per Week Weekly Average Longest Workout
Run
02:32:00 01:00:00

Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor
  • GPS

All supported devices

Nick Hancock

Maximum Mileage Coaching

Maximum Mileage, headed up by Nick Hancock, a UK Athletics Licensed, TrainingPeaks Certified and Affiliate Torq Fitness Certified Performance running coach, as well as competitive runner himself with a sub 2:55 marathon and multiple ultramarathon podiums to his name, you are in safe hands!

Nick coaches at half marathon to ultramarathon distances, any surface (road, mountain or trail), includes science-backed, sport-specific strength coaching and race nutrition advice

View all Training Plans by this Coach
  • 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.

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