Nolio
  • Login
  • Signup

Discover 🚀

⭐️ Upgrade

By continuing to browse this site, you accept the use of cookies for audience measurement purposes

Go back

Plan 10km 8 Semaines 4x/S

Running
Tous niveaux

8

weeks

3.5

hours per week

1.2

km each week

🏃️

3.9 Workouts per week

Plan overview

Typical week

Monday

Footing

45min

Wednesday

10X30"-30 VMA

1h

Planned workout

Échauffement25'Zone 1


10xCorps de séance30"Zone 530" | Récupération

Repos25'Zone 1

Structured workout planned
Friday

5X3' Sv2

52min30

Planned workout

Échauffement15'Zone 1


5xCorps de séance3'Zone 31'30 | Récupération

Repos15'Zone 1

Structured workout planned
Sunday

Footing

1h

connected watch connected watch

Plan with structured workouts

Structured workouts are sent to your sport watch, sensor or can be exported for Zwift

Connected watch Connected watch

Sync your favorite devices

Nolio is compatible with

Nolio compatible brand logos

And more !

Description

Plan 10km accessible à tous sur 8 semaines avec 4 séances d'environ 1h par semaine.
1 séance à des intensités proche de la VMA
1 séance à des intensités proche du 2ème seuil ventilatoire (~ 80% de la VMA)
2 séances à faible intensité type footing.

Plan basé sur la VMA
Il faut donc au préalable, réaliser un test pour déterminer sa Vitesse Maximale Aérobie. Il est possible de réaliser ce test en laboratoire (rapprochez vous de votre médecin), de le faire avec un club, un coach, ou de réaliser vous même en réalise un test 1/2 cooper.



Cédric Courir A Cognac

Cédric Courir A Cognac

Éducateur, Entraîneur, Accompagnateur, Partenaire d’entraînement

certificate

Nolio Certified Coach

Additional Info

Equipments

Montre/Compteur GPS

Reference values

Aerobic speed

Critical speed Swimming

30 €

Your plan include

8 training weeks

Mobile & web app

Analysis of your workouts

Track your progress

️️Premium formula ⭐

Adapt your plan according to your constraints
Planning tools
Access to private chat on Discord

14 days of trial without commitment then 6€/month

How it works ?

1

I buy this plan 🚀

Simple and safe payment.

2

The training plan appears in my Nolio calendar 📅

Choose the start date at purchase, and modify it later if necessary.

3

Train well ! 💪

Everything is ready, it's up to you!

Share

Nolio account

Training plan

Ad blocker detected

Disable ad blocker

Nolio may not function properly when an ad blocker is activated in a web browser..

Disable the ad blocker or add the URL of this web page to your exceptions so that you can use the platform without any problem (there are no ads on Nolio)

Once the ad blocker is disabled, you will need to refresh your page