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

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

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.

Sample Day 2
0:50:00
55TSS
Easy run with Sprints

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

Sample Day 3
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 4
0:45:00
60TSS
Nirvana Black EASY I4

Sample Day 7
1:30:00
120TSS
Nirvana Black LONG I7

Sample Day 10
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 11
0:45:00
60TSS
Nirvana Black EASY I4

Sample Day 14
1:30:00
120TSS
Nirvana Black LONG I7

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.