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Cairns 50 - Fastest 10k

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Cairns 50 - Fastest 10k


Joshua Duff

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12 Weeks

Plan Description

This FASTEST 10K plan is a 12 week program that is designed for those looking to bust through specific 10km time barriers, particularly the 40 minutes, 45 minute and 50 minute barriers.

It is expected someone taking on this program has some running experience over at least the 5km and 10km distances and has been consistently running for at least 3-6 months.

The program includes aerobic running and aerobic endurance sessions to build the appropriate aerobic conditioning for success over the 10k distance. It also includes threshold and speed sessions to gain the anaerobic capacity, neuromuscular connections and speed needed to run fast over 10k. This is supplemented with S&C to build a strong, robust and resilient running body.

Most weeks include 5 sessions with a structured program of foundation, build and recovery weeks before a short taper in to race day.

How it Works

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x6
04:21:00 01:45:00
Strength x5
00:46:00 00:30:00
Workouts Per Week Weekly Average Longest Workout
04:21:00 01:45:00
00:46:00 00:30:00

Training Load By Week

This plan works best with the following fitness devices:

Joshua Duff

Smurf & Smurfette Endurance and Recovery

Online triathlon and run coaching for beginners through to world championship level athletes. Programs for short course to Ironman triathlon and middle to long distance runners. You can find out more by visiting or by listening to our podcast at

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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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