10k · Power
Plan description
Training plan for 10k. Initiation – Intermediate level (final time of the 10k between 45 and 55′).
Planning based on power. It is necessary to have a STRYD potentiometer to control of intensity.
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 FTP of each athlete and later to be able to determine the different power zones at the different moments of execution of the plan.
This 10k training plan can be linked to the 21k · Power training plan or the 21k Trail · Power training plan.
Sample week
Week 2
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.
STRENGHT
Do ONE of the sessions you have in the attached pdf. If you are rested, choose ONE between days 1,2,3 or 4. If you are tired, choose ONE between days 5 or 6.
10x20" r. x 3
5' z 1
3' z 3
2' z 1
10 x 20" z 5 r. 60" z 1
10' 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.
AER. EXT.
10' z 1
25' z 2
5' z 1
PROGRESS WORKOUT
10' z 1
10' z 2
7' z 2/3
1' z 3
1' z 3/4
1' z 4
10' z 1
REST/JOKER
Rest completely this day if you have been able to do all the workouts of the week or use it to have space and run the workouts forward and be able to do them all while maintaining the weekly order.
If you've done them all and still want to go out and do something, take advantage but not to intense or long. That the training does not condition the following days due to excess fatigue. Rest is also part of training.
INTERVALS 6x2' r. 1'
10' z 1
5' z 2
6x2' z 3 r. 1' z 1
5' z 1