12 Weeks to 39:59 Min 10k

Running
10k
Advanced
5 days/week (16 - 36 mi)
Pace
Description
Overview
Sample Week

Description

Train 12 weeks to build an aerobic engine and leg speed capable of breaking 40 minutes in the 10k! Fully pace structured workouts 4 out of the 5 days a week to lead you through your training. 5 days a week training. Main workouts on Mondays, Base Runs on Tuesday/Wednesday/Thursday, Long Runs on Saturdays. You should be in good health with injury-free running, able to run 6 miles non-stop, and be comfortable running 4-5 days a week before starting this program. Recovery weeks built in for ...

Structured workout in your watch
This training plan includes

Individualized training with structured workouts

Structured workouts guide you through workouts in real time and deliver a more efficient and effective training session.

Weekly Averages

Days of training
5
Workouts
5
Distance
16 mi - 36 mi

Overview

Run
57 workouts
312 mi
Different sport devices

Supported Apps and Devices

Sync data from popular fitness devices and apps such as Garmin, Strava, TrainerRoad and many others.

Garmin logo
Strava logo
Trainer Road logo

Sample Week (11th week)

Monday
Tuesday
Wednesday
Thursday
Friday
No Workouts Scheduled
Saturday
Sunday
No Workouts Scheduled

12 Weeks to 39:59 Min 10k

Running
10k
Advanced
5 days/week (16 - 36 mi)
Pace
12 Weeks to 39:59 Min 10k
$25.95
  • Apply instantly to your Final Surge calendar. Reuse this plan as much as you want.
  • Sync Structured Workouts to supported devices
  • Daily workout email reminders
Plan Provided by
Tucker Forbes