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


Sam Burns

All plans by this Coach
4.67 (3)


12 Weeks

Refund Policy

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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Plan Description

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.

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x5
3:05 hrs 1:30 hrs
Day Off x2
—— ——
Workouts Per Week Weekly Average Longest Workout
3:05 hrs 1:30 hrs
Day Off
—— ——

Training Load By Week

This plan works best with the following fitness devices:

  • Heart Rate Monitor

All supported devices

Sam Burns

Tri Nirvana ST

Hello & welcome to TRI NIRVANA, we're here to take you to the next level...

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.

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