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
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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
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)