Any good plan to follow to improve 10km times (sub 45min)

Cyrus

I have been running for 3 years or so now my pace has plateaued and is now in decline, on a good day i can run 10km in around 49min 20 (last time i did that was april mind) but all i do is go out for a run 3 times a week 6-10km each time and see how it goes.

What i need is a very structured 6-8 week plan (or longer) to help improve my pace. Anyone know of one i could follow (ideally something that says do this this day rather than general advice as id like something to tick off if you know what i mean)

Itziger

https://www.boards.ie/discussion/2058215476/any-good-plan-to-follow-to-improve-10km-times-sub-45min

Well, the first thing you could do to improve 10k times is to run quite a bit further than 10k in training.....BUT, do it slower. Sounds like you're trying to run more or less as fast as you can each time you go out. With absolutely zero research to back me up, I reckon a good percentage (15? 20?) of amateurs do that and roughly 0% of elites! You'll need to vary your training, do some more if at all possible, say five times a week and do some slower than 'normal'. There's an old thread or two on here about 10k training. Search them up. There was a McMillan's 10k training plan that a few of us used, but it wasn't universally liked.

Itziger

Here's one that should help you.

https://www.boards.ie/discussion/comment/81724287#Comment_81724287