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Spring Sub 45 10k Training Plan

  • 12Weeks
  • 132Steps


This is a training plan for those looking to achieve a sub 45 minute 10k. You should be confident running 22-25 minutes over 5km or 50 minutes in the 10km before starting this plan. You can expect your Week 7 to look like: Monday: Strength (1 hour) Tuesday: Long Intervals (69 mins) Wednesday: Easy Run (80 mins) & Strength (1 hour) Thursday: Short Intervals (76 mins) Friday: Rest Saturday: Park Run Sunday: Long Run (95 mins) Estimated running times include warm-up and cool down. If you have any questions about adapting this plan to suit you more closely, you can email


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Spring Sub 20 Minute 5K Plan

Spring Sub 20 Minute 5K Plan

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