10k · Pace
Plan description
Training plan for 10km. Initiation – Intermediate level (45′-1h).
Planning based on rhythm. A device with GPS is necessary to control rhythms or to carry out training in measured environments (athletics track or similar).
5 weekly sessions for 14 weeks of specific training for 10km
It is very important to carry out the initial tests and the continuous evaluation tests correctly in order to determine the functional speed rhythm of each athlete and later to be able to determine the different speed zones at the different moments of execution of the plan.
This plan can be linked with the 21k · Pace training plan or the 21k Trail · Power training plan.
Sample week
Week 2
REST DAY
CORE PLANKS
Goal: Core reinforcement
Do 3-4 exercises from the session you have attached. Don't do them all!!! Vary exercises in the following days to introduce greater variability in training.
You can add exercises as you feel better. You can also add a higher degree of difficulty by squeezing a soft ball between your legs while you do the exercise.
10x20" r. x 3
10' z 1
10 x 20" z 6 r. 60" z 1
10' z 1
AER. EXT.
10' z 1
25' z 2
5' z 1
VO2 max 20x20" r. 40"
10' z 1
20x20" z 5 r. 40" z 1
5' z 1
CORE PLANKS
Goal: Core reinforcement
Do 3-4 exercises from the session you have attached. Don't do them all!!! Vary exercises in the following days to introduce greater variability in training.
You can add exercises as you feel better. You can also add a higher degree of difficulty by squeezing a soft ball between your legs while you do the exercise.
ACTIVE REST (optional)
Goal: Active rest / muscular adaptation
Optional very light intensity training at z 1 speed.
During the training time, focus your attention on aspects such as:
1. Inclination of the trunk.
2 Cadence/stride length.
3. Head position.
4. Gaze direction.
5. Relaxation of the body in general.
6. Ground contact (speed and foot area).
Go testing to experiment with what you feel more comfortable and more effective for the same speed.
AER. INT. 6x2' z 4
10' z 1
5' z 2
6x2' z 4 r. 1' z 1
5-10' z 1
AER. EXT.
10' z 1
25' z 2
5' z 1