10K Road/Track Race - Sub 45:00 - Written by Aaron Templeton
Plan Length: 12 Weeks
This plan, written by Aaron Templeton, is for an athlete looking to run a sub 45:00 10K on the road or track. This plan should be started 12 weeks out from the goal race date.
This plan is written under the assumption that the athlete has a base level of fitness and is already running 5-6 days per week.
Sample Week of Training
Below is a week of training from this plan which represents the type of workouts you will be doing.
Run - Easy 20minute run
This run should be at "conversation pace". Meaning a pace that you would be able to hold a conversation comfortably. You should be recovering in preparation for your next work out.
Planned: 20:00
Run - 15min tempo run
10 minute jog warm up. Afterwards, complete any drills, stretching and strides that you feel necessary.
Now run 15minutes at tempo pace (7:30-7:25 per mile). This is the pace that you can hold for around about an hour.
Afterwards, run 5-10min cool down jog
Planned: 30:00
Rest Day - Rest Day
Take today as a rest day. Make sure to stay on top of recovery. Roll out, do some light activation/stretching, and take care of your hydration
Run - Easy 20minute run
This run should be at "conversation pace". Meaning a pace that you would be able to hold a conversation comfortably. You should be recovering in preparation for your next work out.
Planned: 20:00
Run - Easy Run with Hills
Run 20 minutes easy. Then run 8 by 20 second hill strides at mile (around 6min mile pace) effort with slow jog down recovery. Cool down for the remaining time with easy jogging.
Planned: 25:00
Run - Easy. 30-40minute run
This run should be at "conversation pace". Meaning a pace that you would be able to hold a conversation comfortably. You should be recovering in preparation for your next work out.
Planned: 40:00
Rest Day - Rest Day
Take today as a rest day. Make sure to stay on top of recovery. Roll out, do some light activation/stretching, and take care of your hydration
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