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Run a Sub-40 10K in 12 Weeks

Olympian-Designed Plan to Take You From 40–42 Minutes → 39:xx

Running a sub-40 10K is one of the biggest milestones in distance running.
It requires more than just running faster — it demands structure, progression, and precision.

This 12-week program, designed by Olympic marathon runner Ilya Tyapkin, blends VO₂ max intervals, threshold development, progression runs, aerobic conditioning, and strategic recovery weeks so you arrive on race day strong, sharp, and confident to hold 3:59/km (6:25/mi) from start to finish.

No more guessing workouts.
No more training plateaus.

Just a clear, intelligent path to break 40 minutes.

What’s Inside 

12-Week Sub-40 10K Training Plan (PDF)
Structured Phases: Base → Build → Sharpen → Taper → Race
Intervals, progression runs, tempo runs, long aerobic runs, VO₂ Max Sessions
Warm-up, Cool-down & Technique Drills
Pace Chart (km/mi) – all paces assigned — no guesswork
Load Indicators: Low / Medium / High
Bonus Tools: race-day checklist, fueling guide, recovery tips, calculators
Weekly Coach’s Notes – clarity, cues, mindset, effort explanations
Weekly Mileage: ~28–55 km (17–34 mi)

What You’ll Achieve

Improve VO₂ max
Raise lactate threshold
Build strong aerobic endurance
Hold 3:55–4:00 min/km comfortably
Run 39:30–39:59 on race day
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$19.99 USD
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10K Sub-40 Plan  × 1 $19.99
Subtotal $19.99
Total $19.99 USD

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Product Subtotal
10K Sub-40 Plan  × 1 $19.99
Subtotal $19.99
Total $19.99 USD

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