In the past week i’ve reached 750,000 people on Tik Tok around one topic: how fast it takes to complete a 5k, 10k or half marathon run.

So it seems fitting to share two training plans this week.

One for the more advanced attempting to break a 40min 10k and a second for breaking the 50m barrier.

So, enjoy training.

The Break 40 Minutes Plan

Follow this 10km Training Plan for Advanced Runners (Sub 40 minutes)

Monday: Workout: Easy Run Warm Up: 10 minutes of light jogging Main Set: Run 6 km at a moderate pace (around 80-85% of your maximum effort) Cool Down: 5 minutes of slow jogging or walking

Tuesday: Workout: Interval Training Warm Up: 10 minutes of easy jogging Main Set: 8 x 800m intervals at your 5k race pace with 2 minutes of rest between intervals Cool Down: 5 minutes of slow jogging or walking

Wednesday: Workout: Cross-training or Rest day Engage in low-impact activities like swimming, cycling, or yoga, or take a complete rest day to allow your body to recover.

Thursday: Workout: Tempo Run Warm Up: 10 minutes of easy jogging Main Set: Run 5 km at a steady pace, slightly faster than your race pace (around 90% effort) Cool Down: 5 minutes of slow jogging or walking

Friday: Workout: Easy Run Warm Up: 10 minutes of light jogging Main Set: Run 4 km at a comfortable pace Cool Down: 5 minutes of slow jogging or walking

Saturday: Workout: Long Run Warm Up: 10-15 minutes of easy jogging Main Set: Run 10 km at a comfortable pace, focusing on maintaining a steady effort throughout Cool Down: 5 minutes of slow jogging or walking

Sunday: Workout: Rest day Take a complete rest day to allow your body to recover and prepare for the upcoming week.

The Break 50 Minutes Plan

Follow this 10km training plan for beginner runners (sub 50 minutes)

Monday: Workout: Easy Run/Walk Warm Up: 5 minutes of brisk walking Main Set: Alternate between 2 minutes of jogging and 2 minutes of walking for a total of 30 minutes. Cool Down: 5 minutes of easy walking

Tuesday: Workout: Cross-training or Rest day Engage in low-impact activities like swimming, cycling, or yoga, or take a complete rest day to allow your body to recover.

Wednesday: Workout: Tempo Run Warm Up: 5 minutes of brisk walking Main Set: Alternate between 3 minutes of jogging and 1 minute of walking for a total of 20 minutes. Cool Down: 5 minutes of easy walking

Thursday: Workout: Easy Run/Walk Warm Up: 5 minutes of brisk walking Main Set: Alternate between 4 minutes of jogging and 1 minute of walking for a total of 25 minutes. Cool Down: 5 minutes of easy walking

Friday: Workout: Rest day Take a complete rest day to allow your body to recover and prepare for the upcoming week.

Saturday: Workout: Long Run/Walk Warm Up: 5 minutes of brisk walking Main Set: Aim to complete 7 km, alternating between jogging for 5 minutes and walking for 2 minutes throughout the duration. Cool Down: 5 minutes of easy walking

Sunday: Workout: Rest day Take a complete rest day to allow your body to recover and prepare for the upcoming week.

Shop natural supplements formulated to enhance performance: 

🌱💊 542 Performance Nutrition Daily Green’s ultimate super greens capsules are a perfect blend of superfoods, vitamins, minerals and wholefood-sourced ingredients enhancing your immune system to help you perform in training.

🍄 542 Performance Nutrition Mushroom+ capsules are single-ingredient, high-strength mushroom supplements, helping you deliver energy to your body for training.

💪 542 Performance Nutrition Marine Collagen is the highest quality, and most bioavailable source of collagen available, helping to provide structural integrity to joints and bones.

💤 542 Performance Nutrition Ashwagandha+ (KSM66) is formulated with Cordyceps & Ginseng to help combat stress and adrenal fatigue, while also supporting the immune system, energy levels & mental performance. 

🏋️‍♂️ 542 Performance Nutrition Plant Protein delivers 17g of premium vegan protein per serving with just 1.5g of carbs, 88 calories & no artificial sweeteners.

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Remember - listen to your body, stay hydrated, and include proper warm-up and cool-down routines in their training.

These plans should be repeated each week, gradually increasing the intensity and duration as they progress. Happy running!

Thank you for reading this weeks newsletter.

Let me know how we/I can help… DM me personally on Instagram here or Tik Tok here.

Have a great week of training,

Robert