This plan is written by Connor Winter who is a 28:21 10k runner and ran for the University of Colorado and won two team national titles. This plan is for someone who has running experience and has been training for at least a month consistently. The goal of this plan is to help you break 40 minutes in the 10k.
Easy Pace: 9:05 - 8:45 per mile
Tempo Pace: 7:20 - 7:00 per mile
Threshold Pace: 6:50 - 6:35 per mile
VO2 Pace: 6:00 - 5:50 per mile
Race Splits: 6:25 per mile
Hammer & Axe Training was born out of a vision shared by a handful of elite distance runners. We found in our training that we ran our best when we committed to training our speed and strength equally. A focus on strength made us durable, strong, and prepared for the adversity that racing brings. A focus on speed made us confident, efficient, and ready to move when the right moment arrived. We wanted to bring this feeling of speed and strength to as many runners as possible.