10K Sub-38 Plan: The Advanced "Speed-Master" System

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This 12-week program, created by Olympic runner Ilya Tyapkin, strategically blends intervals, tempos, progression runs, and long aerobic efforts with deload weeks to maximize adapt ation. By race day, you’ll be physically primed and mentally confident to sustain 3:48/km (6:07/mi) for 10 kilometers. Show more