Written by British Triathlon High Performing Coach Simon Olney, this plan will help prepare you for a sub 40 minute 10K. You will need to have run a sub 20 minute 5K as a minimum to aim for a sub 40 10K, our plan for which can be found here: https://www.trainingpeaks.com/training-plans/running/5km/tp-314223/sub-20-5k-plan
For this plan you'll need a running watch with GPS functionality, but that's about it. Targets are based on pace so no need to heart rate but I recommend you record it if you can to give you an idea of how your body is reacting to the training load.
Keep your threshold the same on TrainingPeaks for this plan (or use your current PB to calculate yours in your settings), but ensure that for the sub 40 paced sessions you're running at or below 4:00 per KM, regardless of what the targets tell you.
If you have any questions before purchasing this plan or during the training itself, drop me an E-mail at Simon@phazontriathlon.com and I'll do my best to help you.
I am a British Triathlon High Performing Coach who specialises in helping athletes complete their first IRONMAN or IRONMAN 70.3 event. Are you feeling lost in the ocean of noise surrounding the sport? Don't have the time to read textbooks and trawl YouTube for answers? Overwhelmed by all the information out there? Don't have 20 hours a week to train? I provide pragmatic coaching for busy people.