STOP Wasting Time - 10k Training Plan That Actually Works

Sub-40 minutes 10k training plan developed by a Running and Ironman Certified coach, we give you the exact paces, workouts, and long runs.
Download the 10k plan and resources here: go.bannister.c...
Sub-20 5k plan here: • Complete Program - Sub...
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[If you have any questions, don't hesitate to ask. We are happy to help!!
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[@nguyenvn]

Half Marathon Training plan next? Great video!

[@bannistercoach]

I'm trying to decide on the best time goal for that video. What would you suggest?

[@nguyenvn]

@@bannistercoach sub 1:30 would be great since I'm shooting for that Mar 2025.

[@bannistercoach]

I like it. It's also the closest time to the 5k and 10k training program we already have.

[@fernandofessel1348]

I found it a little difficult to think about a density of 1 minute active and 1 minute of rest on speed days, in training 10 minutes at threshold for 3 minutes of rest it seems even more difficult, so really, the person will probably not complete the training, and Here comes my note. Do coaches set up workouts for runners not to complete? I found it a little too difficult, , but other than that, it's great to see the content, and the way you explain it is good.

[@bannistercoach]

First, thanks for watching and for your question. These workouts are designed based on the 6-minute test. If you're able to hit the recommended paces, you should be capable of completing the threshold paces. However, the goal of the workout is to be challenging. The reality is that some days will feel harder than others, and you might not always finish, while other days will feel easy. Hope that helps!

[@pedroxcaaaa]

In which workouts of this strategy do you replace carbohydrates? What do you usually use?

[@bannistercoach]

You only need to fuel with carbs if your run lasts longer than 75 minutes. Therefore, for this training plan, you’ll only need carbs during the long runs.

[@Regimeshifts]

Thanks this is great! I am currently doing a 10km plan just starting week 3 and wish I saw this 2 week ago when I started. Do you think it will still be wise to do the test now and see which paces I should be doing my workouts at?

[@bannistercoach]

Yes, absolutely. Do the test and adjust your paces accordingly.

[@lillydog12]

Thanks for the training plan. But I'm a bit confused. If the hardest workout is 3 x 8 mins at threshold with 3 mins rest in between each rep, that you say we might not be able to do, doesn't that mean running just 24 mins at a pace below race pace? How are we supposed to run 40 mins at 3.59 km if the toughest work out we do is so much easier? The leap seems huge to me. Thanks

[@bannistercoach]

Great question, and I understand where it's coming from. There are two main reasons for this. First, you're doing these threshold workouts on tired legs. You've had long runs and another speed workout just a few days earlier. The purpose is to teach your body to run fast even when fatigued; on race day, you'll be rested and in peak condition.
The second reason relates to mindset. Training days often feel harder than race days because our bodies and minds respond differently, and can make the same pace feel harder on a training day.
I hope this clears up your doubt.

[@lillydog12]

@@bannistercoach Thanks. I'm hoping to go sub 19 for 5k in the next month or so. Once that is done, I'll target a sub 40 10k and use your plan.

[@bannistercoach]

Good luck!!! Let me know how it goes!!