10K (Sub 35 min) - 12 weeks
10K (Sub 35 min) - 12 weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Length
12 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
Firstly, what must be understood is that in order for you to run sub 35 minutes for 10Km, you must be able to run below 3 minutes 30 seconds per kilometer for the distance. This plan is for sure for someone, who already can run 5k sub 17min.
This plan is aimed at runners who can already run up to 60 km during week 1 of the training schedule. If you’re not yet here I would suggest building up to this distance prior to starting the plan. This plan also includes detailed strength training advice.
12 weeks are divided into three blocks with different focuses. We will improve your VO2max through HIT. In addition, many trainings in the anaerobic threshold and low-intensity training (LIT) ensure increased utilization of VO2max and metabolic economization.
If you want to know something more about me or take a personally coaching with me, just check my Instagram @arturbarsumyan or send me email via my web enjoythehard.com
How it Works
Load Your Plan
Quickly view upcoming workouts in the TrainingPeaks app.
Workout and Analyze
Upload completed workouts from your favorite tracking app or device.
Track Your Progress
Get feedback, stay on top of your training and perform at your best.
Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Run
x6
|
32mi | 12mi |
|
Other
x4
|
01:34:00 | 00:45:00 |
|
Strength
x1
|
00:18:00 | 00:20:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
32mi | 12mi | |
|
|
01:34:00 | 00:45:00 | |
|
|
00:18:00 | 00:20:00 |
Training Load By Week
This plan works best with the following fitness devices:
- This plan includes a Free Basic TrainingPeaks Account.
- Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
- Track your performance with robust data tracking and detailed graphs.
- Plan for your event in the TrainingPeaks calendar.
- Track your weight, sleep, hours, fatigue and stress while you train.
- Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
- If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More
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.
Still have questions about this plan?15% Off
Bundle your plan with TrainingPeaks Premium, and you'll unlock our progress-tracking tools, plus the freedom to move workouts to fit your schedule.
$114.74 USD for the first year, billed yearly.