10K training
A 10K training plan to break 55 minutes.
Sub-55 means 5:30/km. The shift from sub-60 is in the threshold sessions — slightly faster, slightly longer.
Threshold focus
Reps at 5:25–5:30/km, total 4–6 km at threshold pace.
Long run
Build to 14 km with the last 3 km at marathon effort.
Easy runs
Really easy. Conversational. They're the foundation, not filler.