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."

$24.99 $32.99
Skip to product information
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 Ilya Tyapkin — Rio 2016 Olympic Runner Ilya Tyapkin

  • You always know exactly what to do — no day where you wonder "should I run today or rest?"

  • Read what your plan needs from you that week — like a real coach checking in every Monday

  • Every session has a clear purpose, so nothing is junk mileage

  • Protect your body and improve your form — these are the pieces most runners skip that cause injuries

  • Run every workout at the exact right effort — not too easy, not so hard you blow up

  • See at a glance when to push and when to back off — your body will thank you

  • No confusion, no Googling mid-session — you understand every workout from day one

  • Extra tools coaches use that you wouldn't find in a free plan
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.
$24.99 $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.

You may also like