10 km Run Plan: Week 1
By TCtriathlon
Mon: Rest
Tue: Endurance 1.15 hr
Warm 10 min
3 x 20 min at pace 6.20-6.40 min/km or 50-60%
Cool down 5 min
Wed: Speed session 1 hr
Warm 10 min
8 x (2 min fast at 5.30-5.40 min/km or 70-80% +3 min easy jog)
Cool down 10 min
Thu: Rest
Fri: Easy run 40 min
Run by feel at 40-50%
Sat: Rest
Sun: Long Run 1.35 hr
Warm 10 min
4 x 20 min at pace 6.30-6.50 min/km or 40-50%
Cool down 5 min
TC Triathlon
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