Toptimum heart-rate based running training plan - Finish your first 10 Miles - 4 months (17 weeks) - 5-6x per week

Your first 10 Miles: a complete running training plan by Toptimum Performance, built on your heart-rate zones.

What you get:

- Your weekly plans, week by week up to your race: numbered sessions in the order that works best (you choose the days), with a dress rehearsal and, depending on the duration, time trials or tune-up races as checkpoints.

- Your heart-rate zones: a visual zone table, a conversion table and an explanation of how to estimate your maximum heart rate.

- How to adjust when something comes up: a missed session or week, illness, pain or a busy spell.

- Fuelling during training, gut training, carb loading and a plan for race day.

- A race plan, a gut-training log and strength, core and mobility exercises.

Choose your duration by the number of weeks to your race (3 months = 13 weeks, 4 = 17, 5 = 22, 6 = 26 weeks) and how often you run (3–4 or 5–6 times a week).

You receive the plan as a PDF, in English.

Who is it for?

Newer runners working towards their first 10 Miles.

Which option suits you?

- 3–4 times a week: you already run 2–3 times a week.

- 5–6 times a week: you already run 4–5 times a week.

- Your longest run in the past month, at least: 4, 5 and 6 months 50’ (3 months: see below).

- 3 months, the shortest route: only if you already run 3 times a week and your longest run lasts ± 60 minutes; otherwise choose 4–6 months.

You need a heart-rate monitor, preferably with a chest strap.

Zones, paces and times in the plan are estimates, not certainties.

This is a standard plan, without personal follow-up.

Would you rather have pace & heart zones from a lactate test and a plan tailored to you?

Check www.toptimumperformance.be