10K Sub-38 Training Plan
Level: Advanced–Elite
Duration: 12 Weeks • 5–6 workouts per week
This plan is crafted by Olympian Coach Ilya Tyapkin, focusing on speed, endurance, and race efficiency.
Over 12 weeks, you’ll progress through phases of base, build, sharpen, peak, and taper, blending intervals, tempo runs, progression runs, and long efforts. With proper recovery and consistency, you’ll arrive on race day prepared to run 37:59 or faster.
Sample Week Preview
Here’s a look at Week 5 (Build Phase):
| Day | Workout | Load |
|---|---|---|
| Mon | Rest | — |
| Tue | 3 km WU + RD + 8×400m intervals (3:50–4:00/km) + 3 km CD | High |
| Wed | 8 km easy run | Medium |
| Thu | 3 km WU + RD + 5 km tempo (3:55–4:00/km) + 3 km CD | Medium |
| Fri | Rest | — |
| Sat | 10 km easy run + core workout | Medium |
| Sun | Long run – 12 km easy | High |
Load = effort level: Low / Medium / High
How Does the Training Plan Work?
This plan alternates hard sessions (intervals, tempos, progression runs) with easy and recovery days, letting your body adapt while steadily building fitness.
- Deload weeks reduce volume to prevent burnout.
- Intervals sharpen speed and efficiency.
- Tempos improve race rhythm.
- Progression runs teach controlled pacing.
- Long aerobic runs strengthen endurance.
By race week, you’ll be sharp, fresh, and confident to sustain 3:48/km (6:07/mi) race pace.
What Paces Should I Train At?
This plan includes detailed pacing guidelines for every workout — from intervals to tempos, long runs, and recovery sessions. Each pace is carefully calculated to align with your race goal.
👉 All pace targets are clearly marked inside the downloadable PDF training plan, so you can follow the program with confidence and know exactly how fast (or easy) to run each session.
👉 Use the Pace Calculator to personalize your splits.
Coach’s Insight
“Breaking 38 minutes requires not only speed but also smart pacing and discipline. Respect your easy days, hit your intervals with control, and trust the taper. Consistency is what will get you to the finish line under 38 minutes.”
— Ilya Tyapkin, Olympian Runner & Coach
Helpful Resources for Runners
- Race Day Checklist
- Gear Reviews
- Nutrition for Runners
- Injury Prevention
- Pace Calculator
- Calories Burned Calculator
- VO2 Max Calculator
Final Words
A sub-38 10K is an ambitious target that puts you among serious club runners. This plan balances endurance, sharpening speed work, and recovery to help you peak at the right time.
Remember:
- Stick to the paces — don’t overtrain
- Respect rest days — that’s when you adapt
- Trust the process — 12 weeks of consistency delivers results
Your sub-38 10K is waiting for you.
