Sub 40 10K Plan Low Volume (2.5-4 hours per week)
Sub 40 10K Plan Low Volume (2.5-4 hours per week)
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
Written by British Triathlon High Performing Coach Simon Olney, this plan will help prepare you for a sub 40 minute 10K. You will need to have run a sub 20 minute 5K as a minimum to aim for a sub 40 10K, our plan for which can be found here: https://www.trainingpeaks.com/training-plans/running/5km/tp-314223/sub-20-5k-plan
For this plan you'll need a running watch with GPS functionality, but that's about it. Targets are based on pace so no need to heart rate but I recommend you record it if you can to give you an idea of how your body is reacting to the training load.
Keep your threshold the same on TrainingPeaks for this plan (or use your current PB to calculate yours in your settings), but ensure that for the sub 40 paced sessions you're running at or below 4:00 per KM, regardless of what the targets tell you.
If you have any questions before purchasing this plan or during the training itself, drop me an E-mail at Simon@phazontriathlon.com and I'll do my best to help you.
How it Works
Load Your Plan
Quickly view upcoming workouts in the TrainingPeaks app.
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.
Training Plan Sample Week
Sunday Sample Workout Details
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Run
x3
|
02:33:00 | 01:39:00 |
|
Day Off
x3
|
—— | —— |
|
Strength
x1
|
00:29:00 | 00:29:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
02:33:00 | 01:39:00 | |
|
|
—— | —— | |
|
|
00:29:00 | 00:29:00 |
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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