Training Plan
Metric: Elite 10k (13 Weeks)

This training schedule is designed for a high level athlete. The person using this may be looking to qualify for a certain track meet or even a high level road race. This is a 13 week, 10k specific training schedule with a focus on racing a few times at the end of the training block (either 5k or 10k, with your final goal race being a 10k). This plan starts at 76 miles per week and peaks at 88 miles per week.

The plan comes with a structured workout feature and day to day pace guidance based on your goal time.

 

Only $29.95

Sample Week of Training

Run - 16 km Easy

16 km at your easy to pace.

Planned: 16.0 km

Strength Training

https://www.dropbox.com/s/6leie83t3wfndmy/HCScoreroutine.pdf?dl=0

To watch in action: http://youtu.be/vSYar-i1bYI

Run - 5km Warm Up

Dynamic Warm Up
5km jog
Drills

the faster your workout is, the more you want to put into your warm up. For marathon tempos, you might just do the first part of the dynamic warm up, the warm up jog, and then progress into the workout. For anything faster, I encourage you to do the drills, too (after the jog). These help improve form and bridge the gap between no running and fast running, thus reducing risk of injury. https://www.dropbox.com/s/3e2q5rw0t66j63n/LHR%20Dynamic%20Warmup.pdf?dl=0

Planned: 5.0 km

Run - 7 x 800m (400m jog)

7 x 800m @ 5k Pace
with 400m jog recovery

Planned: 8.0 km

Run - 5 km Cool Down

5 km cool down jog at recovery to easy pace.

Planned: 5.0 km

Run - 16 km Easy

16 km at your easy to pace.

Planned: 16.0 km

Strength Training - 6x10 to 15 secs

6x10 to 15 seconds fast. Full recovery between each. Can do during last part of run or at end of run.

Run - 20 km Easy

20 km at your easy pace

Planned: 20.0 km

Strength Training

https://www.dropbox.com/s/6leie83t3wfndmy/HCScoreroutine.pdf?dl=0

To watch in action: http://youtu.be/vSYar-i1bYI

Run - 5km Warm Up

Dynamic Warm Up
5km jog
Drills

the faster your workout is, the more you want to put into your warm up. For marathon tempos, you might just do the first part of the dynamic warm up, the warm up jog, and then progress into the workout. For anything faster, I encourage you to do the drills, too (after the jog). These help improve form and bridge the gap between no running and fast running, thus reducing risk of injury. https://www.dropbox.com/s/3e2q5rw0t66j63n/LHR%20Dynamic%20Warmup.pdf?dl=0

Planned: 5.0 km

Run - 4x2.5km @ LT

4x2.5km @ LT pace with 800 meter jog recovery in between.

Planned: 13.2 km

Run - 5 km Cool Down

5 km cool down jog at recovery to easy pace.

Planned: 5.0 km

Run - 20 km Easy

20 km at your easy pace

Planned: 20.0 km

Strength Training - 6x10 to 15 secs

6x10 to 15 seconds fast. Full recovery between each. Can do during last part of run or at end of run.

Run - 28 km Long

28 km long run. Start at your easy pace and then can progress into the moderate and long run paces over the duration of the run.

Planned: 28.0 km


How It Works

When you purchase this training plan, your plan will automatically get loaded into the Final Surge training calendar for you to use as many times as you want. Final Surge allows you to view and track your training, record distance and duration, upload data from Garmin and other fitness devices, and much more. Use the Final Surge mobile app to view your training plan on the go and record your workouts. Each night your workout for the upcoming day will be emailed to you so that it is sitting in your inbox the next morning.

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