Sub 40-minute 10k Running Plan | Tri Nirvana Triathlon Coaching

Author

Sam Burns

All plans by this Coach

Length

12 Weeks

Typical Week

2 Day Off, 5 Run

Longest Workout

1:30 hrs

Plan Specs

running 10km intermediate advanced time goal hr based pace based

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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Summary

This is a focused 10k running plan based on your RPE (rate of perceived effort) & Threshold Pace %, designed to take you to the next level & break in to the sub-40minute range for 10k.

If you need a Triathlon plan that combines this 10k run focus with your other triathlon workouts, please find our Olympic Distance Run Blitz Triathlon Plan.

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 03:05

Sam Burns

Tri Nirvana ST

Hello & welcome to TRI NIRVANA, we're here to take you to the next level...
LET'S DO THIS!

We've been breaking through, picking up podiums & collecting the most practical & most effective training methods & tips from the best. Now it's your turn!

Our personalised coaching plans are aimed at triathletes training towards all distances: sprint, Olympic, 70.3 and full ironman distance races and can be adjusted & calibrated to fit your busy schedule or race calendar for 2016 & beyond.

Back to Plan Details

Sample Day 1

0:50:00
55TSS
Easy run with Sprints

Easy run with sprints: 15mins jog, 6x100m sprinting with a jog back, 15mins jog

Sample Day 2

0:45:00
67.5TSS

Steady run 45mins: include 3,000m at 4min/km pace (if no track do 12mins at 10km race pace)

Sample Day 3

0:45:00
60TSS
Nirvana Black EASY I4

Sample Day 6

1:30:00
120TSS
Nirvana Black LONG I7

Sample Day 8

0:50:00
55TSS
Easy run with Sprints

Easy run with sprints: 15mins jog, 8x100m sprinting with a jog back, 15mins jog

Sample Day 9

0:45:00
67.5TSS

Steady run 45mins: include 3,000m at 4min/km pace (if no track do 12mins at 10km race pace)

Sample Day 10

0:45:00
60TSS
Nirvana Black EASY I4

Sub 40-minute 10k Running Plan | Tri Nirvana Triathlon Coaching

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