10K Sub-45 Plan: Own the 10km Distance with Ease

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This 12-week plan, created by Olympic runner Ilya Tyapkin, blends intervals, tempo runs, progression runs, long runs, and strength training. With balanced rest and recovery weeks, you’ll steadily build endurance, sharpen speed, and arrive at the start line fully prepared to sustain 4:30/km (7:15/mi) pace all the way to the finish. Show more