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10km in/under 40 minutes (in 12 weeks)

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

Frank Senders

All plans by this Coach

Length

12 Weeks

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Plan Description

This plan will bring you in 12 weeks to a 10k road race under 40 minutes. To start this plan you should be able to run a 10k in/around 45 minutes. Also you should be able to run 90/100 minutes straight.

In order to run a sub 40 min 10K, you must be able to run around/below 4min per km for that distance. The reason I mention this, is that you will have to train at a pace faster than this speed (occasionally).
The secret of this training plan is to balance your training with your lifestyle. Your running must never become too much for you. You must always be able to do the sessions asked of you, if you miss a training session you can’t make it up. There is no going back to make up for what you have missed. If doing that is what normally leads to injuries.

This plan requires your commitment to go out and run preferably 4 times per week (in peak weeks 5 times). And we promise you success.

How it Works

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Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x4
03:40:00 01:40:00
Other x2
00:07:00 00:28:00
Strength x1
00:13:00 00:26:00
Workouts Per Week Weekly Average Longest Workout
Run
03:40:00 01:40:00
Other
00:07:00 00:28:00
Strength
00:13:00 00:26:00

Training Load By Week


This plan works best with the following fitness devices:

Frank Senders

Stapsport

Over the past 30 years, I have coached athletes and teams to multiple National, European, World and even Olympic Championship titles. This in a variaty of disciplines like Triathlon, Marathon, Trail Running, Road, MTB and Cyclocross. I have worked with all levels of individual racers from novice to professional.
So if you need a coach to inspire you and to achieve your goals! Get in contact with me. Kind regards, Coach Frank


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  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

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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