💪Assess if you meet the criteria before starting the training plan
🗓️Follow a 12-week plan divided into three four-week blocks
🏔️Incorporate hill work to build strength and prepare for speed work
⌛Gradually increase volume and intensity throughout the training plan
🛑Include recovery weeks to consolidate training and assess progress
Who should follow this training plan?
—This training plan is suitable for runners capable of running a sub 45-minute 10 kilometer. It is recommended to assess your running ability and meet the criteria before starting the plan.
How long is the training plan?
—The training plan is 12 weeks long, divided into three four-week blocks. Each block focuses on different aspects of training to improve performance.
What is the purpose of hill work?
—Hill work helps build strength and prepares your body for speed work. It is an important component of the training plan.
How do I increase intensity throughout the plan?
—You can gradually increase intensity by following the recommended paces for each session. As you progress through the plan, aim to improve your times and meet the target paces.
Why are recovery weeks included in the plan?
—Recovery weeks allow your body to consolidate the training load and assess your progress. They are important for preventing burnout and arriving fresh on race day.
00:00Introduction to the 10 kilometer sub 45-minute training plan
00:11Assess if you meet the criteria before starting the plan
01:32Overview of the 12-week training plan divided into three four-week blocks
03:56Explanation of the strength phase and hill work
06:03Discussion of the speed endurance phase and one-kilometer repeats
09:48Focus on top-end speed and 400-meter intervals in the final block
12:27Importance of recovery weeks and assessing progress
