10k Run Plan | 80/20 polarized L3 Intermediate | Heart Rate | 12 WK | S&C | Email acces to Coach
10k Run Plan | 80/20 polarized L3 Intermediate | Heart Rate | 12 WK | S&C | Email acces to Coach
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Length
12 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
Your 12 Week 10k Running Plan from an 80/20 Endurance Certified Coach and Level 3 British Triathlon Coach
Welcome to your training plan!
Your 10k running plan is ideal if you want to PB your next 10k run and written by an 8020 certified endurance coach.
This plan has been designed for runners who are ready to take their training load up a notch or two in order to improve their 10k time.
This plan uses the latest polarised training techniques and includes strength and mobility sessions to help you avoid injuries.
You plan includes:
- Structured Running sessions with RPE, Heart Rate targets
- Sessions can be used with Garmin, Polar, Coros etc
- Strength, mobility, stability and flexibility workouts to help avoid injuries
- Cross training options such as cycling
- Email access to your coach
Before you start this plan build your training to the point where you are running at least three times a week , including some short efforts at moderate and high intensities and some easy runs of at least six miles and where your are doing aerobic exercise seven times a week.
The training load starts at 4 hours and 45 minutes in a week 1 and peaks at 6 hours in week 10.
You should consult your doctor before embarking on any physical fitness training. For any of the sessions, especially the strength and conditioning sessions, if you are unsure of the exercises then seek the help and advice of a professional near you.
My name is Karen and I live in Southern Spain near the IRONMAN® Marbella 70.3 event where I coach and run Triathlon training camps all year round (ChiliTri). So, if you would like face to face coaching please get in touch.
Karen is an 8020 Endurance and IRONMAN® Certified Coach and a British Triathlon Federation Level 3 Coach. I also work as a Coach Educator & Assessor for the British Triathlon Federation, helping to develop the next generation of triathlon coaches in the UK. Karen is also a Qualified Personal Trainer.
During Checkout Please share your email so I can send you a code for a FREE month of TrainingPeaks Premium and a welcome email so you can get FREE email support from me and monthly tips.
Good luck with your training and 10k running event!
Read what other Athletes a saying about my plans
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Training Plan Sample Week
Thursday Sample Workout Details
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Run
x7
|
05:21:00 | 01:50:00 |
|
Other
x2
|
00:25:00 | 00:15:00 |
|
strength
x1
|
00:20:00 | 00:30:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
05:21:00 | 01:50:00 | |
|
|
00:25:00 | 00:15:00 | |
|
|
00:20:00 | 00:30:00 |
Training Load By Week
This plan works best with the following fitness devices:
- 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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