The goal is to finish a 10km run in 40 minutes.
You have already completed a 10km run in 45 minutes; now, the target of 40 minutes should be achievable.Using the 30 sessions that make up this program, you should be able to keep the 15 km/h average to reach your goal.This program will help you to run more quickly for a longer time, and allow you to run 10km at 15 km/h, which equals 4 min/km.
Before you begin, know that you are entering the stage where minutes, even seconds, are not gained easily!You must first identify your capabilities in order to achieve your goal.All the workouts in this program are challenging on different levels -some will require mental preparation to help mobilise you physically. Strictly respect the paces which will be required of you to optimise your progression.Keep water within reach, it is invaluable and essential to keep hydrated.Make sure your shoes are in good condition.Ideally your training days should be Monday, Wednesday, and Saturday.The last session before your goal will be achieved on Friday or 48 hours before.Listen to your body during the last week, the hard work has been done so don't push yourself.COURAGE, it is up to you now.
