The

Описание: You're stuck at 50 minutes for your 10K. You're grinding out 5-6 days a week and not getting faster. You are training WRONG.

To break 45 minutes (4:30/km or 7:15/mile), you don't need more miles. You need better miles. This is the 4-day-a-week, 55km (34 mile) plan that focuses on quality density and *lactate threshold*.

This is not a static plan. This is a science-based, adaptive strategy that turns you from a "jogger" into a "racer."

TIMESTAMPS
0:00 - The "Prison of 49:59"
1:30 - The "Volume Lie" (Why 6 Days/Week is Failing You)
3:00 - The 50-min vs 45-min Runner (The Lactate Threshold War)
4:30 - The 4-Day Revolution (The 55km Plan)
5:15 - Workout 1: The King (Threshold/Tempo)
6:45 - Workout 2: The Power (VO2max / Hill Sprints)
8:00 - Workout 3: The Hybrid (The "Fast-Finish" Long Run)
9:30 - Workout 4: The "Glue" (Active Recovery)
10:45 - The "Secret" Ingredient: Why This Plan NEEDS a Coach
11:30 - The Coach as a Data Analyst (HRV, Sleep)
12:45 - The 10% vs. The 5% (Your Choice)

If you're ready to stop admiring your potential and start using it, send me a message today.

Running Coach Dimitris,
MSc in Sports Science.
Email: [email protected]

Your Running Journey, Powered by Science!

#vo2max #vo2maxtest #lactatethreshold #runningeconomy #running