10km - 2-3 séances/sem

Running

All levels

weeks

2.3

hours per week

1.9

km each week

🏃️

2.8 Workouts per week

Plan overview

Typical week

Tuesday

Course à pied

48min24 • 3.6 km

Planned workout

25min60%-85%FC Maxfinir avec 3-4 accel de 30" pour préparer le muscle

6xCorps de séance200m90%-92%VMA Récupération100m55%-60%VMA

3minZone 2recup active

6xCorps de séance200m92%-94%VMA Récupération100m55%-60%VMA

Récupération5minZone 2recup active

Structured workout planned

Thursday

Course à pied - footing modéré

45min

Planned workout

Échauffement15minZone 2

Corps de séance25minZone 3

Récupération5minZone 2

Structured workout planned

Sunday

Course à pied

49min06 • 3 km

Planned workout

20min60%-85%FC MaxAugmenter progressivement l'intensité

6xCorps de séance500m102%-105%Allure Cible 2min | Récupération

Récupération5minZone 2

Structured workout planned

Plan with structured workouts

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

This plan includes the follow-up of the coach

You will join the coach's Nolio team. You will be able to ask questions about the scheduled workouts and the trainer will be able to follow your completed workouts.

Sync your favorite devices

Nolio is compatible with

And more !

Description

Atteignez votre objectif sur 10km avec un plan d'entrainement structuré comprenant 2 à 3 séances/sem

Bloc 1 - dvpt général 3 semaines

Semaine décharge

Bloc 2 - dvpt spécifique 3 semaines

2 semaines affutage

A vous de jouer !

Romain Dubois

Préparateur physique

Nolio Certified Coach

Additional Info

Reference values

HR Max

Aerobic speed

Allure Cible

HR rest

25 €

Free trial

First week offered by the coach

Your plan include

9 training weeks

Mobile & web app

Analysis of your workouts

Track your progress

Discussions with the coach

Free trial

️️Premium formula ⭐

Adapt your plan according to your constraints

HRV measurement & analysis

Access to all of your best performances

Access to private chat on Discord

Try the premium plan

14 days of trial without commitment then 6€/month

Discount code

How it works ?

I buy this plan 🚀

Simple and safe payment.

The training plan appears in my Nolio calendar 📅

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

Train well ! 💪

Everything is ready, it's up to you!

FAQ

À qui s'adresse ce plan d'entraînement ?

Qu'est-ce que je peux faire si j'ai des questions par rapport au plan ?

Est-ce que toutes les séances sont obligatoires ?

À quel point j'aurais des retours sur mes séances ?

Y a t-il des équipements obligatoires ?