10K Sub-38 Plan

This 12-week Sub-38 10K plan—created by Olympic runner Ilya Tyapkin—strategically blends intervals, tempos, progression runs, and long aerobic efforts with built-in deload weeks to maximize adaptation. It prepares advanced–elite runners to arrive on race day physically primed and mentally confident to sustain ~3:48/km (6:07/mi) across 10k.