10K Road/Track Race - 40:00 - Written by Christine Thorn
Plan Length: 8 Weeks
This 8 week program will prepare you to run 40:00 for a 10K on the road or track. The plan assumes you have been running roughly 4-5 times per week, and logging around 30 miles per week before beginning the plan.
Plan written by Christine Thorn.
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 30 Minute Run
Easy 30 minute run at "conversation pace". This should be very comfortable run and you should be able to easily maintain a conversation.
Run - Hills + Flat
Warm up: 1.5 miles
Work out: 5 x 45 second hills with jogging down recovery. Walk/jog to a track or flat road 5 x 45 seconds on/60 seconds off.
Cool down: 1.5 miles.
*All "on" portions should feel like mile effort*
Planned: 5.0 mi
Rest Day - Optional Cross Training Day
Could be going for a walk, swim, or bike ride.
Run - Easy 5 Miles
Easy 5 mile run.
Planned: 5.0 mi
Run - Threshold Miles
Warm up: 1.5 miles
Work out: 5 x mile at 6:35-6:45 pace with 2 minute recovery between.
Cool down: 1.5 miles
Planned: 8.0 mi
Rest Day - Optional Cross Training Day
Could be going for a walk, swim, or bike ride.
Run - Comfortable Long Run
This long run should be ran at a comfortable pace. Feel free to pick it up slightly from easy run pace, but should not be dipping into tempo effort.
Planned: 9.0 mi
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