Aloha!
This 4-week peak training plan is designed for runners aiming to break the 45-minute barrier in a 10K race. It is not a beginner’s plan but rather a focused programme for athletes who are already training regularly and running at or near a 4:30/km pace in events like parkruns or 5K races.
The plan is structured to fine-tune race fitness, sharpen speed endurance, and build the pacing confidence required to sustain the necessary effort across the full 10-kilometre distance. Each week includes a balanced mix of interval work, tempo efforts, controlled long runs, and recovery sessions, ensuring that athletes arrive at race day in peak condition—fast, strong, and ready to perform.
With a strategic blend of intensity and recovery, this plan will help you bridge the gap between solid training and a standout 10K performance, ensuring you hit the finish line in under 45 minutes.
Aloha Tri Ltd.
With almost 4 decades of triathlon experience and coaching certifications from Ironman University, British Triathlon (Level 3) and TrainingPeaks (Level 2), Rav is one of the most experienced coaches around.
Rav has worked with 100s of athletes of all ages and abilities and improved their performance, skills and mindset as Managing Director of Aloha Tri. What motivates us is the “Aloha spirit”, a powerful way to achieve a desired state of mind and body, which we translate into how we coach you.