Run
Level 3: Expert
5 running sessions (6 training days)Training content
In the last 8 weeks before the race, the goal is to achieve the best possible race form. For this purpose, the program includes 5 running sessions with basic work, specific interval sessions at race pace and longer runs with tempo changes. Training will take place on a total of 6 days, but the strength training will now be somewhat reduced. This mix is designed to give you the best possible performance on race day. The plan is designed to end with a race on Sunday. If your race is on a Saturday, you can move the last week’s sessions up a day and skip the second to last session.
Target group
Best time oriented runners who want to be optimally prepared for a 10 km race and want to get the final touches in 8 weeks.
What does a typical training week look like?
Monday
Restday
Tuesday
Tempo Run
Core & Mobility
Wednesday
Longrun
Yoga
(optional)
Thursday
Tracksession
Friday
Core & Mobility
Saturday
Longrun
with Strides
Sunday
Longrun
Mobility
Only three steps to the training plan
- Book KickAss subscription
In the first step you need to choose a subscription. The training plan is available in KickAss Basic Run subscriptions. - Activate training plan
In the second step you can unlock and activate the training plan via your account. - Open the training plan and get started
The last step is to open the training plan. You will be automatically redirected to our training platform AZUM, set up a profile there and you can start right away.
Distribution
The training plan is the perfect mix of running, athletic, strength, and mobility sessions, as well as optional yoga sessions.
All the advantages of the training package
- Flexible adaptation of the training units
- Exercise videos for all strength, core and mobility exercises as well as running technique exercises
- Meal plans for the units
Questions & Answers
FAQ
The training plan templates are divided into three performance levels. From beginners who are relatively new to running or who want to prepare for shorter distances with a relatively small amount of training to advanced athletes and ambitious runners who want to achieve a top ranking. Using the filter function and the descriptions, you will find exactly the right plan that fits your level.
The training plan templates are each divided into 8-week blocks that build on each other. From basic training, to build-up training, to the final race preparation, you run through a complete season up to your planned competition. Of course, it is also possible to join in between and skip individual phases. Always orientate yourself backwards from your target competition with which phase you should start. After you have loaded the plan into the AZUM training platform, you can delete or move individual weeks. In addition, you can add a suitable additive sport to each plan, you have the choice between cycling, inline skating, rowing or swimming.
In our training series you get suggestions for a complete seasonal build-up to your target race.
Translated with www.DeepL.com/Translator (free version)
In order to train in your individual training zones, we recommend that you determine them using the Power-Performance Decoder or a performance diagnostic. You should repeat this at regular intervals (12-16 weeks) to check your progress and adjust the profile. Our KickAss coaches will be happy to support you if you have problems entering the metabolic profile.
Yes, in the AZUM training platform you can link your sports watch (Garmin, Polar, Suunto, Wahoo) and export the planned units. You also have the option to export cycling units to Zwift.