Toptimum heart-rate based running training plan - Run a faster 10 Miles - 3 months (13 weeks) - 3-4x per week

A faster 10 Miles: a complete 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)

Who is it for?

Runners with 10 Miles or 10 km experience who want to get faster.

Which option suits you?

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

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

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 zones from a lactate test and a plan tailored to you?

See the packages with a lactate test at toptimumperformance.be/pakketten