How to break 50 minutes in the 10K without getting injured along the way
Most people try it by running more days and pushing harder. It works… for a few weeks. Here's the approach that actually works in the long run.
25 May 2026Read
Endurance coach · Andalusia and all of Spain
PLAN, PROGRAM AND PROGRESS.
Your running, cycling, triathlon or swimming plan, tailored to you and adjusted every week with your real data. From Málaga, for all of Spain.
About me
Rafael Moreno Burgos
Endurance coach specialising in running, cycling, swimming and triathlon. From Torre del Mar (Málaga) I coach athletes online across Andalusia and the rest of Spain, guiding you towards your best version with science, data and real high-performance experience. I prepare everything from a 10K to a half marathon, a marathon or a triathlon, and I follow every session in Intervals.icu. Be Your Best.
Athletic background
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National level
Competed in the Spanish Championships over 1500m and the mile.
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Andalusian champion
Titles in the mile and the 3000m steeplechase.
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Personal bests
3:53 for 1500m · 1h09 for the half marathon. Proven performance on road and track.
Qualifications
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Degree in Sports Science (CAFYD)
Physical Activity and Sports Sciences — European Diploma Supplement.
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National Technical Director Level 3
Royal Spanish Cycling Federation (RFEC).
“Consistency and structured planning beat raw talent. Your best version is built day by day.”
Málaga · Andalusia · All of Spain
Method
The 3 P principle
Plan, program and progress: that's how I work with every athlete, with science, data and follow-up. I use Intervals.icu to track every metric, train by zones and adjust the plan in real time. Whether you train on the Málaga seafront, in the Granada mountains or on the Seville plains, the plan adapts to your terrain, your climate and your schedule.
Plan
We structure the season around your main and secondary goals.
Program
Detailed sessions for every day, adjusted to your availability and your form.
Progress
Ongoing analysis of load and adaptation to keep you improving and avoid injuries.
Specialities
Running
From middle distance to 10K, half marathon, marathon and ultra plans. Preparation for racing and for the physical tests of public-service jobs (fire brigade, police, Guardia Civil). Intervals, long runs and specific strength.
Atapuerca International Cross · Spanish Cross Country Championships
Cycling
Online cycling coach with power-based training. Improve your FTP, anaerobic threshold and endurance. Climbs in Málaga and Granada, flat roads in Seville and Córdoba: the plan adapts to your terrain.
MTB training session
Swimming & Triathlon
Technique, endurance and transitions. Personalised plan for Sprint, Olympic, Half or Ironman triathlon, using the Andalusian circuits as a reference. Online throughout Spain.
Bahía de Málaga Aquathlon
The process
How it works
Getting started is easy. In four steps we go from getting to know each other to you having your plan ready and starting to progress.
Fill in the form
Tell us your current level, your goals and your weekly availability. It only takes 3 minutes.
Initial video call
We talk about your history and your target races, and set expectations before we start.
Personalised plan
You get your detailed plan in Intervals.icu — sessions, zones, load and calendar tailored to you.
Ongoing follow-up
Every week we review your data, adjust the plan and answer any questions by direct messaging.
Start your plan
No obligation. We reply within 24 hours. Prefer to talk it through? Book a free video call.
Reviews
What my athletes say
The goal is for every athlete to understand their process, measure their progress and arrive better prepared for their challenges. This is what the people who already train with me say.
“Despite his young age, he's very responsible and committed, always available to answer questions. I've noticed a drastic improvement in my performance in a short time with his personalised training.”
Fernando SalcedoCyclist
“After 10 years riding less than 1,000 km a year, Rafa got me to clock up 10,000 km in one year. His ability to adapt to my schedule and his knowledge of data analysis have given me a new life in cycling.”
Antonio M. «Ñito»Cyclist
“A very good coach — you can tell that, as well as knowledge, he has experience as an athlete. Highly recommended 👌”
InésRunning · Granada
Pricing
Invest in your performance
Choose the level of support that best suits your goals. Month by month with no minimum term, or pay the quarter upfront with a 10% discount.
Basic
For athletes looking for structure and consistency.
50€45€/month
No minimum term€135 every 3 months, paid upfront
- Monthly planning
- Training sessions in the app
- Monthly plan adjustment
- Communication by email
- Basic metrics analysis
Advanced
The perfect balance between support and independence.
70€63€/month
No minimum term€189 every 3 months, paid upfront
- Fortnightly planning
- General strength routines
- Fortnightly plan adjustment
- Communication by email
- Analysis of key metrics
- Progress tracking
Most popular plan
Premium
For demanding athletes chasing their best version.
80€72€/month
No minimum term€216 every 3 months, paid upfront
- Everything in Advanced
- Unlimited weekly adjustments
- Direct 24/7 contact on WhatsApp
- Advanced analysis in Intervals.icu
- Technique review and race strategy
- Personalised advice race by race
No monthly plan
One-to-one coaching session
Already training on your own and want a coach to review what you're doing? One in-depth session, with no commitment to continue.
- Prior analysis of your last 8-12 weeks (Intervals.icu, Strava or Garmin)
- 60-minute video call
- Written report: your zones, strengths and what to improve
- 4-week structure or strategy for your next race
- 7 days to ask questions on WhatsApp
45€one-off payment
Book a sessionIncluded in every plan
Data-driven training
Zone-based plans
Sessions structured by pace, power or heart rate to control load and improve performance.
Intervals.icu
Load management
Tracking of fatigue, form and progression to adjust your online endurance training without guesswork.
Real goals
Racing
Preparation for popular races, half marathons, cycling, swimming and triathlon training plans.
−10% for young athletes aged 14 to 22 (cadet, junior and under-23 categories), on any plan.
Bring a friend: when they sign up, your next month is free.
Quarterly payment: pay 3 months upfront and save 10%.
Questions?
Ask for information, no obligation
Tell me what you want to achieve and I'll reply personally within 24 hours. No obligation and no spam.
Prefer to talk face to face? Book a free, no-obligation 30-minute video call. You choose the day and time and receive the Google Meet link. Or call me: +34 653 70 74 13
Book a video callMessage sent!
I'll reply to your email within 24 hours. If you can't see it, check your spam or promotions folder.
Free tools
Work out your zones, paces and watts
Four calculators to train smarter from today. Free, no sign-up and no data stored. (In Spanish.)
Blog
Train smarter
Guides on running, cycling, triathlon and sports nutrition by Rafael Moreno (articles in Spanish).
Where I coach
All of Andalusia, and beyond
Training is online, so it doesn't matter where you live: the plan reaches your watch and the data comes back to me. I can coach you in any province of Andalusia and the rest of Spain. If you live in the Axarquía, Vélez-Málaga or Granada, we can also meet in person from time to time.
- MálagaAxarquía, Torre del Mar, Vélez-Málaga, Marbella
- SevillaCity, Aljarafe and province
- GranadaCity, Costa Tropical and mountains
- CórdobaCity and countryside
- CádizBay, Jerez and Campo de Gibraltar
- AlmeríaCity, Poniente and Levante
- JaénCity and districts
- HuelvaCity and coast
Outside Andalusia? No problem: I already coach athletes from other regions, such as Madrid, with the same follow-up.
FAQ
Frequently asked questions
Quick answers before you start your personalised training.
Can I talk to you before signing up?
Yes. You can book a free, no-obligation 30-minute video call on the day and at the time that suit you best. We go over your history and your goals, and I explain which plan fits you. You can also write to me through the contact form or on WhatsApp.
Is the service 100% online?
Yes. BYB Training focuses on online endurance coaching, with planning, data review and adjustments based on how you progress.
Do I need to use Intervals.icu?
It is the main tracking platform because it lets us analyse load, zones, fatigue and progression. If you already use a GPS watch or a bike computer, everything connects easily.
Which plan do I need if I'm preparing a triathlon?
It depends on your experience, availability and goal. For a triathlon plan covering several disciplines, the Advanced or Premium plan is usually the best fit.
Do you coach cycling by watts and running by pace?
Yes. Training can be structured by power, heart rate, pace, RPE or a combination, depending on the sport and the equipment you have.
Do you also offer personalised swimming training?
Yes. Swimming is part of the process, especially for triathletes or athletes who want to improve technique, endurance and consistency.
Is there a minimum term, or can I cancel whenever I want?
With monthly payment there is no minimum term: let me know before the 20th and the next month won't be renewed. If you choose quarterly payment, 10% cheaper, you pay the three months upfront. All the details are in the terms of service.
How do I pay?
By Bizum or bank transfer, upfront at the start of each month or quarter. Before we start I'll confirm the amount and the payment date.
Can I book just one session, without a monthly plan?
Yes: the one-to-one coaching session (€45, one-off payment). I review your last weeks of training, we have a 60-minute video call and I give you in writing your zones and a 4-week structure or a strategy for your next race.
Do you coach people from all over Andalusia?
Yes. As it's online, I can coach you whether you live in Málaga, Seville, Granada, Córdoba, Cádiz, Almería, Jaén or Huelva, or anywhere else in Spain. Your province doesn't limit the service: the plan adapts to your terrain, your climate and your schedule.
Can we train in person?
The service is online, but if you live in the Axarquía, Vélez-Málaga, Torre del Mar or Granada we can meet now and then for technique work, tests or specific sessions. This is arranged separately.
What if I live outside Andalusia?
Nothing changes. I already coach athletes from other regions, such as Madrid, and all the follow-up is done in Intervals.icu and by direct messaging.