Sub 40-minute 10k Running Plan | Tri Nirvana Triathlon Coaching
Browse Training Plan Store
Sub 40-minute 10k Running Plan | Tri Nirvana Triathlon Coaching
Author
Sam Burns
All plans by this CoachLength
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.
Still have questions about this plan?
ACCESS YOUR PLAN ANYWHERE
Every training plan is built specifically to use within the TrainingPeaks desktop apps, iOS app, and Android app. During purchase you will be asked to login or create a free account to start your training.
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
Sample Day 1
Easy run with sprints: 15mins jog, 6x100m sprinting with a jog back, 15mins jog
Sample Day 2
Steady run 45mins: include 3,000m at 4min/km pace (if no track do 12mins at 10km race pace)
Sample Day 3
Sample Day 6
Sample Day 8
Easy run with sprints: 15mins jog, 8x100m sprinting with a jog back, 15mins jog
Sample Day 9
Steady run 45mins: include 3,000m at 4min/km pace (if no track do 12mins at 10km race pace)