10KM Commander

Commander

An advanced plan for athletes training regularly and chasing sub-38 minutes or podium performances.

Goal Time: Sub-38 mins
Duration: 12 weeks
Runs per Week: 6

Highlights

• Structured speed and tempo sessions

• VO₂ max development and race simulation

• Peak weeks of ~140 total minutes

Best For

✔ Competitive and club-level runners
✔ Athletes focused on performance and precision