Name: 10K Sub-38 Plan: The Advanced "Speed-Master" System
Brand: Esen Bay
Price: 24.99 USD
Availability: InStock

10K Sub-38 Plan: The Advanced "Speed-Master" System

$24.99 $32.99

10K Sub-38 Plan: The Advanced "Speed-Master" System

Plan (PDF, Printable) designed by Olympic runner Ilya Tyapkin

Structured Phases

Weekly Coach’s Notes

Target Workouts

Warm-up, Cool-down & Running Drills (RD)

Precise Pace Chart (km/mi)

Load Indicators (Low / Medium / High)

Glossary of Training Terms

Bonus Resources

This plan is designed for advanced to elite runners with a solid base and experience in structured training.

Over 12 weeks, you’ll sharpen speed and endurance while balancing recovery and adaptation.

With challenging workouts like 10–12×400m intervals, 1000m repeats near race pace, and extended tempo runs, you’ll gain the stamina and speed required to confidently break 38 minutes in the 10K.

Duration: 12 weeks
Weekly Training Volume: ~26–55 km (16–34 miles)
Level: Advanced–Elite
Goal: Run 10K in 37:59 or faster

Best Suited For:

Runners are already training 4–6 days per week. Experienced competitors chasing ambitious personal bests. Athletes are motivated by structured, demanding sessions to hit peak performance.

$24.99 $32.99

Frequently asked questions

Free plans are built for the average runner. This plan is built around your goal time. Every pace, every workout, every recovery day is calibrated to break 40 minutes — not just finish a 10K. It was designed by someone who ran an Olympic final. The gap shows up in the details.

Immediately after purchase, you'll receive an email with a download link. The plan is a PDF — you can print it or use it on any device.

Yes. You pay once. No subscription, no hidden charges. You own it forever.

A GPS watch or running app to track pace, and the ability to run 4–5 days per week. No gym or equipment required.