10K Sub-45 Plan: Own the 10km Distance with Ease

10K Sub-45 Plan: Own the 10km Distance with Ease

$24.99 $32.99
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10K Sub-45 Plan: Own the 10km Distance with Ease
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  • 10K Sub-45 Plan: Own the 10km Distance with Ease
  • 10K Sub-45 Plan: Own the 10km Distance with Ease
  • 10K Sub-45 Plan: Own the 10km Distance with Ease
  • 10K Sub-45 Plan: Own the 10km Distance with Ease
  • 10K Sub-45 Plan: Own the 10km Distance with Ease
  • 10K Sub-45 Plan: Own the 10km Distance with Ease
  • 10K Sub-45 Plan: Own the 10km Distance with Ease
  • 10K Sub-45 Plan: Own the 10km Distance with Ease
10K Sub-45 Plan: Own the 10km Distance with Ease

10K Sub-45 Plan: Own the 10km Distance with Ease

$24.99 $32.99
  • 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

This intermediate-to-advanced program is designed for runners who already have a consistent base and want to break into the sub-45 club.

Over 12 weeks, the plan builds from short intervals, and progression runs into longer tempos and demanding 1000m repeats, with recovery weeks to absorb the training. By the final taper, you’ll be primed to race fast and confident.
Details / Who is this for?
  • Duration: 12 weeks
  • Weekly Training Volume: ~26–54 km (16–34 miles)
  • Level: Intermediate to Advanced
  • Goal: Run 10K in 44:59 or faster

Best Suited For:

Runners who’ve already completed a 10K and want to improve significantly. Intermediate athletes train 4–5 times per week. Runners are motivated by structured, progressive speed and endurance work.

Frequently asked questions
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.

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