To follow this program, you should already be capable of running 10K in under 50 minutes. This ensures you have the aerobic base required to safely target a sub-45 performance.

Training is ideally scheduled on 3 days/week to maintain optimal recovery and weekly balance. A minimum of one full rest day between sessions is mandatory to allow proper adaptation.

Each week includes three key performance components:

• VO₂max development through short, high-intensity intervals
• Race-pace session at target speed 
• Aerobic endurance session to reinforce durability and efficiency

The structure is designed to progressively increase speed tolerance, improve lactate threshold and build race-specific strength, without unnecessary mileage.

Precision. Recovery. Execution.