The 10K Plan an Olympian Built to Break 40 Minutes — For Runners Who Are Ready."

The 10K Plan an Olympian Built to Break 40 Minutes — For Runners Who Are Ready."

$32.99
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The 10K Plan an Olympian Built to Break 40 Minutes — For Runners Who Are Ready."
  • The 10K Plan an Olympian Built to Break 40 Minutes — For Runners Who Are Ready."
  • The 10K Plan an Olympian Built to Break 40 Minutes — For Runners Who Are Ready."
  • The 10K Plan an Olympian Built to Break 40 Minutes — For Runners Who Are Ready."
  • The 10K Plan an Olympian Built to Break 40 Minutes — For Runners Who Are Ready."
  • The 10K Plan an Olympian Built to Break 40 Minutes — For Runners Who Are Ready."
  • The 10K Plan an Olympian Built to Break 40 Minutes — For Runners Who Are Ready."
  • The 10K Plan an Olympian Built to Break 40 Minutes — For Runners Who Are Ready."
  • The 10K Plan an Olympian Built to Break 40 Minutes — For Runners Who Are Ready."
  • The 10K Plan an Olympian Built to Break 40 Minutes — For Runners Who Are Ready."
  • The 10K Plan an Olympian Built to Break 40 Minutes — For Runners Who Are Ready."
  • The 10K Plan an Olympian Built to Break 40 Minutes — For Runners Who Are Ready."
  • The 10K Plan an Olympian Built to Break 40 Minutes — For Runners Who Are Ready."
  • The 10K Plan an Olympian Built to Break 40 Minutes — For Runners Who Are Ready."
  • The 10K Plan an Olympian Built to Break 40 Minutes — For Runners Who Are Ready."
  • The 10K Plan an Olympian Built to Break 40 Minutes — For Runners Who Are Ready."
  • The 10K Plan an Olympian Built to Break 40 Minutes — For Runners Who Are Ready."
The 10K Plan an Olympian Built to Break 40 Minutes — For Runners Who Are Ready."

The 10K Plan an Olympian Built to Break 40 Minutes — For Runners Who Are Ready."

18 reviews

  • 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
About this plan

Breaking 40 minutes requires training at the right intensities, in the right order, with the right recovery built in.

This 12-week plan was built on the exact periodized methodology that took Ilya Tyapkin to the 2016 Rio Olympics.

Every session has a purpose. Every week builds on the last. You'll know exactly what to run, how fast, and why, no guesswork, no junk miles.

By race day, you won't just be faster. You'll understand your body is well enough to keep improving long after this plan ends.
Details / Who is this for?

This plan is for you if:

→ Your current 10K time is between 40 and 45 minutes, and you've been stuck there for months

→ You run 4–5 days per week consistently and are ready to train with real structure

→ You've raced before and want a proven system built around a specific time goal

→ You're tired of generic plans that don't explain the why behind each session

This is an advanced plan. If you're new to running, start with our free 10K Intermediate Plan first, then come back here when you're ready.
$32.99

Frequently asked questions
How is this different from a free plan I find on Google?

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.
How do I receive the plan?

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.
Is this a one-time payment?

Yes. You pay once. No subscription, no hidden charges. You own it forever.
What do I need to follow this plan?

A GPS watch or running app to track pace, and the ability to run 4–5 days per week. No gym or equipment required.
  • 5 stars: 13 (72%)
  • 4 stars: 5 (28%)
  • 3 stars: 0 (0%)
  • 2 stars: 0 (0%)
  • 1 star: 0 (0%)
R
Robert Luke

You can tell this was written by someone who actually runs. The PDF is well-designed and looks great on my phone.

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Thomas

The structure is very clear. I’ve tried other plans that were too complex, but this one is easy to follow while still being challenging.

Thomas review photo
A
Anonymous

Nice plan brother🤝 It's good for plan for runners

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Zidanejr

Honestly, this is a very good exercise and direction in building my running speed with a target of 10 KM 40 MINUTES, don't hesitate to learn and subscribe here, because the detailed information is also

Zidanejr review photo
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Kmanoj

Really such a great plan which made me go from 10k 2hrs to 10k 45mins with proper speed and tempo session. Highly recommend

Kmanoj review photo
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Wendy

Massive plan. The thing I like most about the plans is that it comes with a pacing chart which is really helpful and saves time when it comes to working out what paces I need to run during different sessions. I would recommend buying other plans from Esen Bay in the future too!

T
Turan Bake

This plan is perfect structure. The sessions are brilliant and the pace chart is very helpful. It is a really well-constructed plan that will definitely get you ready for race day!

N
Naveen

Awesome plan. Ran a 42:05 10k and just over 10 weeks later ran a 39:50 10k. Very easy to follow - pace chart very useful.

M
Marina

My first sub 40' 10k race

I bought this plan to get prepared for a sub-40' 10K.
I still can't believe I achieved 39:20.....thanks Esen for your curated plan!

C
Constantinos

Goal was for to run sub-40. Was a bit doubtful at the beginning as I was on the higher end of the pacing chart for 40mins. I started to achieve better targets as the plan went on as I knew if I could run the paces come the end of the plan I had a good chance. This plan provenly gives structure to run under 40! Nice work Esen Bay team, thanks!

D
Dan

I love this 10km plan so far! The runs all have a clear intent and the different types mean you never get bored me during training! I am hopeful that this plan will help me finish sub-40 minute 10km 🙏 Thank yoy, Esen!

S
Soph

The instructions are clear. PDF open on my phone during every session. Run progressions guaranteed 🙌

S
Sergio

Every session has a specific purpose, awesome plan, thank you!

M
Mark West

Followed this for 12 weeks and shaved 2 minutes off my 10K time.

The interval sessions are tough but they definitely work. I appreaciate this plan creation hard work, thank you! ☺️

S
Sarah M.

My only gripe was I had to adjust the strength days to fit my gym schedule, but the running parts are spot on.

J
Jessica

The structure is very clear. I’ve tried other plans that were too complex, but this one is easy to follow while still being challenging.

A
Amit

Looks Great, will try it out and post my feedback

A
Anonymous

Hi, I’ve gone through the plan. It’s good and clearly designed for advanced runners targeting sub-40.
As a runner/coach, I feel adding more details on:
Exact pacing zones
Strength & conditioning workouts
Recovery and injury prevention
would make it even better and more complete.
Overall, great work!

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