SUB-40

FERDINAND

4 Weeks1 TargetSub-40

40:53Current PB

4:00/kmTarget Pace

184 bpmAvg Heart Rate

Km 7-9Weakness Zone

Training Plan

Week 1 · Baseline

Build the Engine

MonEasy Run

10 kmAerobic

Let the legs remember what volume feels like.

WedIntervals

6 x 1 km3:50-3:55/km60 s rest

Fast but controlled. Find the rhythm.

FriThreshold Tempo

6 km4:05/km

Hold the button down. This is the pace that matters.

SunLong Run

12 kmEasy

Build the aerobic plant.

Week 2 · Strength

Load the System

MonEasy Run

10 kmEasy

Recovery. Keep the engine ticking over.

WedIntervals

8 x 800 m3:50/km60 s rest

Shorter reps, same speed. More volume. Lock in.

FriThreshold Tempo

8 km4:05/km

Longer at the red line. Extend the comfort zone.

SunLong Run

14 kmEasy

Add the mileage. Build durability.

Week 3 · Peak

The Red Line

MonEasy Run

8 kmEasy

Shake out the legs. Stay fresh.

WedIntervals

4 x 2 km3:55/km90 s rest

Race pace simulation. This is where you learn to suffer.

FriMixed Tempo

10 km4:05 -> 4:00/km

Negative split. 5k at threshold, 5k at target. Close the race.

SunLong Run

12 kmEasy

Keep the engine warm. Stay healthy.

Week 4 · Taper & Strike

Time to Earn It

MonEasy Run

6 kmEasy

Keep it loose. Don't do anything stupid.

WedSharpening

5 x 400 m3:45/kmFull recovery

Wake up the fast twitch. Stride work. Feel fast.

FriRest / Light Jog

Rest-

Carb load. Visualize. Rest the body.

SunRACE DAY

10 km4:00/km

You've done the work. Now trust it.