10 km running program under 37 minutes in 12 weeks
Note: I am currently updating the running programs – hence the missing text. I have uploaded the programs so they can be downloaded.
Useful links before you get started
- Necessary knowledge about speeds, interval breaks and intensity
- General information about the 10 km distance and the structure of 10 km running programs
- General structure of running programs
- Same program over 8 weeks of training.
Download: 10 km under 37 min in 12 weeks
Download running program (PDF)
The build-up of 37 min in 12 weeks
Number of training sessions per week (quality + quantity)
Types of training
Heating and dehumidification
- Tempo Run: 2 km warm-up + 2 km cool-down
- VO2-max training: 2.5 km warm-up + 2.5 km cool-down
- Speed training: 3 km warm-up + 3 km cool-down
Alternative tempo suggestions
| 38 minutes | 39 minutes | 40 minutes | |
| Easy run | 4:39 | 4:45 | 4:52 |
| Marathon | 4:02 | 4:09 | 4:15 |
| Threshold | 3:50 | 3:56 | 4:02 |
| VO2 max | 3:31 | 3:36 | 3:41 |
| Speed | 3:15 | 3:20 | 3:26 |
Can’t run 10 km in 40 minutes yet? Learn it with these programs: 12 weeks – 8 weeks.
Question?