10km ADVANCED Sub 40 minutes 6 days a week (Structured Workouts - PACE)
10km ADVANCED Sub 40 minutes 6 days a week (Structured Workouts - PACE)
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Length
10 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
A 10 week plan to improve your speed work and run a sub 40 minute 10km race
The plan is for runners with a good running experience and is to be used in the run up to your target race and looking to incorporate speed and efficiency to increase power and muscle strength into their workouts and who aim for a sub 40 minute. Running 6 days a week, rest on Friday with weekly volume range from 4 to 6 hours with the long run on a Sunday.
The plan is time based with indicative pacing in easy to understand language
Pacing:
RP = Race Pace, 4:00 min/km
WU/CD = War up/Cool down, 5:10 - 5:35 min/km
R = Recovery run, 5:10 - 5:35 min/km
E = Endurance Run, 4:30 - 5:10 min/km
LR = Long Run, 4:30 - 5:20 min/km
HR = Hill Repeats, 3:55 - 4:05 min/km
TR = Tempo Run, 4:00 -4:10 min/km
SS = Steady State Run, 4:10 - 4:20 min/km
INT = Speed Intervals: 3:25 - 3:55 min/km
The plan is to start on a Monday, with long run on the Sunday.
After the 10 weeks you will have a good overall increased fitness and speed to race your next 10km.
Join and like my Facebook and Insta page @pinnaclemultisportcoaching where you can post your queries on your plan and will provide feedback
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Training Plan Sample Week
Friday Sample Workout Details
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Run
x6
|
05:02:00 | 01:30:00 |
|
Day Off
x1
|
—— | —— |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
05:02:00 | 01:30:00 | |
|
|
—— | —— |
Training Load By Week
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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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