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
— Sports physician (M.D.), researcher, and lecturer at Philipps-University Marburg, Germany
— PhD in sport physiology — fatigue resistance and durability in cycling
— Personal racing experience including UCI World Championship and Ironman World Championship.
— Team physician, EJOT-Team Buschhütten (Bundesliga)
— Athletes coached include national champions in road, gravel, TT, sprint, duathlon and 70.3, UCI World Championship participants, Kona qualifiers, and sub-9 Ironman finishers