Project PB: The "Winning" Experience
personalized 10k training plan by chris Hinshaw
- READY TO LOSE?
- FOLLOW THE ADIDAS PROJECT PB, DESIGNED BY COACH HINSHAW
AND LOSE SECONDS TO WIN.
PROJECT PB is a 10k training plan designed to inspire and enable every runner to discover their full potential. Every runner should have an opportunity to feel success and experience winning, whatever their goal.
"My goal with Project PB was to provide all recreational and fitness runners a Champion training experience to inspire and motivate while maximizing performance. If you're like many others, and you are looking to make an entrance into the world of competitive running, this one's for you."
- Chris Hinshaw
The 12-week training program creates an personal fitness journey that provides challenging, but achievable workout goals, based on your individual abilities. The scheduled workouts start gradually, advance incrementally, to a seemingly impossible finish. The plan was designed to be flexible to your available training time; no excess, filler or "fluff" workouts.
Block 1: Introduces runners to the Project PB. This is where you will start your journey to losing seconds to win. These initial two weeks are designed to get you up to speed on my coaching style and training structure while building your running knowledge. Workouts will target loosely defined intensities, such as easy, moderate or fast. That said, expect to get comfortable with being uncomfortable because Block 1 ends with a 200m max effort sprint.
"Tapping into my experience, I'd recommend keeping the emotional pressure off during these initial weeks. This is why, as your coach, I have ensured the three interval workouts per week during Block 1 are simple, straightforward and easy to follow – in order to gradually build up your confidence and athletic tolerance throughout the entire 12-weeks and smash your PB."
- Chris Hinshaw
Block 2 will take your running skills and knowledge to the next level with a selection of more complex workouts involving different running speeds and distances. RPE (Rate of Perceived Exertion) will be introduced and used to ensure you are running at the correct level; to help, we have provided a Running Intensity Chart (see link below).
Additionally, you will have a go at tempo intervals at a prescribed RPE intensity and work on HIIT (high intensity interval training) to stimulate greater running muscle fibers. Finally, lactate threshold training will be introduced to help you reach your peak 10k speed, as this is the most important intensity in the Project PB.
"Whether aiming to be at the front of the pack or wanting to beat their personal bests, Project PB will involve a range of elements designed to improve runners’ performances across 5K and 10K distances with personalized training plans developed by Chris Hinshaw - expert coach specializing in endurance training." @adidasRunning
Block 3 is the main programming phase of Project PB. The workouts during this 8-weeks are the core workouts that champions use to maximize their 10k race performance. This version of Block 3 is available at the below link: "Your Information To receive Block 3"
Block 3 comes in two training plan formats.
• 1st format continues the use of Rate of Perceived Exertion to define specific intensities.
• 2nd format is a personalized training plan written and delivered directly by Chris Hinshaw.
"The final workout in Block 2 is a 1-mile "race effort" test. I will be using your 1-mile test result to create your individualize training sessions in Block 3. Runners must have their 1-mile result in order to download your specific individualized training plan. The individualized training plans will be released on January 13, 2023 and will be limited to 5000 downloads."
- Chris Hinshaw
***MORNING CHALKUP FOLLOWERS***
THE INITIAL 5000 DOWNLOADS ARE SOLD OUT. HOWEVER, WE'VE SCHEDULED THE ADDITIONAL "2000 DOWNLOAD" RELEASE OF THE PERSONALIZED VERSION OF PROJECT PB FOR JAN-31 AT 1:00 PM EST (see registration form below).