Basic Training - 10km

Set the foundations for a successful 10 km run

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Run
Level 3: Expert
4 units

Training content

In order to achieve a top time on the 10km distance, the focus of the basic training is on increasing the capacity and improving the top speed. Short, intensive hill reps, diagonal runs, short intervals on the track, targeted running technique units and endurance runs are on the schedule. Furthermore, we will focus on building an athletic base in order to be well prepared for the upcoming training blocks.

Target group

Ambitious runners who want to set a new best time and lay the foundation for this in an initial training phase.

What does a typical training week look like?​

Monday

Rest day

Tuesday

Hill reps

Core and Mobility

Wednesday

Endurance run

with strides

Thursday

Strength training

Friday

Diagonal runs

Only three steps to the training plan​

  1. Book KickAss subscription
    In the first step you have to choose a subscription. The training plan is available in the subscriptions KickAss Basic Run.
  2. Activate training plan
    In the second step you can unlock and activate the training plan via your account.
  3. Open training plan and get started
    In the last step you only have 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.

All benefits at a glance​

  • Flexible adaptation of the training sessions 
  • Exercise videos for all strength, core and mobility exercises as well as running technique exercises
  • Food requirements for the units
  • Integration of an additive sport

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.

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