A 10 week plan to improve your speed work and run a sub 40 minute 10km race
The plan is for runners with a good running experience and is to be used in the run up to your target race and looking to incorporate speed and efficiency to increase power and muscle strength into their workouts and who aim for a sub 40 minute. Running 6 days a week, rest on Friday with weekly volume range from 4 to 6 hours with the long run on a Sunday.
The plan is time based with indicative pacing in easy to understand language
Pacing:
RP = Race Pace, 4:00 min/km
WU/CD = War up/Cool down, 5:10 - 5:35 min/km
R = Recovery run, 5:10 - 5:35 min/km
E = Endurance Run, 4:30 - 5:10 min/km
LR = Long Run, 4:30 - 5:20 min/km
HR = Hill Repeats, 3:55 - 4:05 min/km
TR = Tempo Run, 4:00 -4:10 min/km
SS = Steady State Run, 4:10 - 4:20 min/km
INT = Speed Intervals: 3:25 - 3:55 min/km
The plan is to start on a Monday, with long run on the Sunday.
After the 10 weeks you will have a good overall increased fitness and speed to race your next 10km.
Join and like my Facebook and Insta page @pinnaclemultisportcoaching where you can post your queries on your plan and will provide feedback
Simon Oliver is the founder of Pinnacle Multisport. His experience in racing as a competitive age grouper and adaption of training to the time crunched individual can offer a unique and individualised approach to training, racing and data analytics to ensure his clients achieve their best. Triathlon, Running and Cycling training plans for novice, intermediate and experienced athletes. Post workout feedback when coached or emails and in-depth review.