The 10K Plan an Olympian Built to Break 40 Minutes — For Runners Who Are Ready."

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This 12-week program, built by Olympic runner Ilya Tyapkin, balances speedwork, tempo sessions, progression runs, endurance building, and strength work. With recovery weeks and tap ering built in, the plan ensures you peak on race day—ready to sustain 3:59/km (6:25/mi) from start to finish. Show more