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Run a Sub-38 10K in 12 Weeks

10K Sub-38 Plan

Olympian-Designed Advanced Training Plan to Take You From 38–40 Minutes → 37:xx
Running under 38 minutes requires precision, discipline, and a training system designed for advanced runners.

This is NOT a beginner plan.
This is NOT a generic “speed workout list.

This is a complete 12-week structured program designed by Olympic marathon runner Ilya Tyapkin, built on elite-level principles of VO₂ max, lactate threshold, aerobic economy, and progressive overload.

If you’re stuck between 38–40 minutes, this is the structure you’ve been missing to break into the 37-minute range.

What’s Inside 

12-Week Sub-38 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) – know the exact target pace for every session.
Load Indicators: Low / Medium / High
Bonus Tools: race-day checklist, fueling guide, recovery tips, calculators
Weekly Coach’s Notes – mental cues, pacing discipline, and technique reminders
Weekly Mileage: ~26–55 km (16–34 miles)

What You’ll Achieve

12-Week Sub-38 10K Training Plan (PDF)
Improve VO₂ max
Increase lactate threshold
Hold 3:48/km pace with confidence
Finish in 37:30–37:59 on race day
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