So you want to improve your 10k time. You've done the distance a couple of times and want to take your performance to the next level. Made for those hoping for 10k times of around 50-60 minutes, with a bit of scope either way.
It's not the highest volume plan, but you should be running 2-3 times per week already, and if you have the time to commit to an extra cross training session then even better.
Try to do a tempo 5k prior to the plan starting and multiply your pace by 1.05 to get an approximate 1 hour pace / threshold pace. You can also take the 5k heart rate and multiply by 0.94, then plugging these two values in to trainingpeaks thresholds to give the plan its initial structure. Then progressing and adapting from there.
Keep the fun and adventure in training...
I've coached everything from Guinness World Records (70 half ironmen in 70 days), to international age-group podiums, and athletes running their first 5km.
As an elite athlete, medical student and researcher I spend my time mulling over performance improvements, exercise physiology and how we can use sport to improve health and wellbeing. I value people who dream big and overcome adversity, love adventure and being sustainable long-term.
Let's do it!