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The target time of 39 minutes over the 10000m distance is a great challenge for a large number of young runners as well as the young guard of the age group!
On the other hand, quite a few athletes regard this performance goal as a kind of entry into the advanced class, who would be capable of much higher things due to their talent. It is therefore important to make the best possible use of individual opportunities as early as youth or junior age, or for older athletes to try and maintain their level for as long as possible.
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A number of training resources are available
Even among runners in this category who have broken through a significant barrier (namely the 4o min barrier) or want to do so, there are often doubts about the choice and possible applications, the timing and the HOW and WHY of individual training tools and entire training methods.
It can be assumed that the different “variations” of endurance running are known, as are the speed training“tools” in general. This or that person will feel less confident when it comes to how this can or must be handled and whether athletes have made mistakes in the past. mistakes in their training in the past and now need to analyze and and and want to analyze and sort them out. This question would arise: how can training elements that were previously unknown to the runner be incorporated in a planned and logical way at the start of the new training year?
Which training aids should be used for which purposes?
And which ones are not? Monotonously reeling off more and more kilometers at the same pace may be good for your general health, but it won’t lead to any performance gains in the medium term — and it’s not a training tool anyway!
So, if you’re going to do a lot of kilometers, then in good proportion to these training resources ⇒
- Endurance runs at different speeds, in different tempo variations, at different times. Running games, the more variable the more effective they will be
- Regeneration running variants, tailored to the upcoming competition or as a transition after completing hard preparation or intermediate periods
- Targeted use of tempo development methods. No insistence on one single method, such as identical interval training week after week. Tempo intervals, tempo runs, repeat runs (in pre-season) must be used variably. Yes, even pure sprint training should be regularly scheduled and not completely omitted during the main recovery period (October – November/December)
My following plan, almost an annual plan, is intended to show a) a global overview and b) where appropriate and necessary, detailed training, completely in line with the requirements of the respective training and competition period and systematically assigned there accordingly.
A training year begins in the fall with the so-called regeneration period
This usually starts after the last early fall competitions at very individual times. In the majority of cases, this is at the beginning or middle of October at the latest. It is a must that the athletes definitely and completely recover from the physical and nervous strain of the previous season. The sub-40min runner will also have invested a lot of effort in training and competitions, so it’s not just the advanced and top runners.
How can this period be used?
You were used to running an average of 40 km per week and also doing intervals. What’s more, there were more than just occasional competitions during the season, more or less numerous, even tough ones. 
You can findthe plans from January ⇒ as a PDF below
So: After 2-3 weeks with perhaps only 3 training sessions/week and few km with little effort, you can start running in a more structured way in November at the latest: 4 units of endurance runs, every 2nd day (at a pace that feels like half your strength, roughly – in this order – 10 km, 12 km, 8 km). even cozier, at the weekend approx. 14-16 km (the pace is increased in the middle section by covering 3-5 km very quickly). At the end, after an “active” break: 3 increases over approx. 120 m, starting at 80%, then 90% to almost 100% intensity. This is important because pure speed is the first thing to suffer after a short break in training. — This “introductory training” can be carried out in the same form until the beginning of December . Only in this month do you continue to work according to this scheme by increasing each unit by 1-2 km in the first 3 weeks and extending the weekend run from 16-17 km to 18 km (plus – now – 5 increases). On the 2nd day there will also be 2 moderate tempo runs of 2 km each, and at the weekend the tempo run will be increased to 6-8 km. 
The 4th week of December should offer some recovery for the first time with slight reductions in kilometers, the increases during the runs or at the end will be softened somewhat in the form of fewer repetitions, but the pace will not be reduced!
Various alternative methods have proven effective, such as longer cycling (racing bike) rides at high speeds (90-110 rpm) on the roller or in the gym with suitable equipment. The combination of “stability” exercises, light whole-body strength and leg speed/leg endurance exercises alternating or as station training is ideal. – Swimming training once a week is also beneficial in that unused muscles are strengthened and the body is ideally “stretched” (in the crawl style). — The duathlon with its versatile training approaches ⇒ Duathlon * Summer season preparation * Tips * Plans for beginners * Advanced/intermediate * “Pros”
Not quite ready yet? Also very informative!… but you can do better …
From January: start of targeted pre-season training or, later in the training year, main season training — target time 39 min
The plans are presented in PDF format, downloadable (free of charge!), enlargeable and scrollable. Just a note: you should not want to follow them “slavishly”, especially not in the event of illness, injury or indisposition (humans are not machines)! In many cases, there are % indications regarding the pace, so that you can decide for yourself in individual cases. The same applies to the more precise pace information for the intervals etc., where the runner may have to reduce the pace due to a “slower PB” and recalculate it (tool is attached as a link!). Reference times for 39-minute runners can be found in a separate PDF, according to whose average times some tempo or interval runs are to be carried out.
https://www.greif.de/laufzeiten-berechnen.html
https://www.pacerechner.de/
Reference times and definitions/explanations
Annual overview and individual training plans
Supplementary: The main plan is based on a 14-day cycle, with the first 10 days alternating between hard/easy training and 3 easy sessions on the remaining 4 days, for a total of 9 sessions in the overall cycle. Based on this structure, you can theoretically run a race every 14 days. Of course, I advise against this! Even in this performance category, competitions should be selected in a targeted and goal-oriented manner, all in line with your plan * target time 39 min *.
Attached (last slide above):
For runners who want to run a half marathon in early fall or an additional 10 km run on the track/road. The special plan is designed so that both distances can be run with equal success.
… does not have to remain a dream!
Image material: freepik, Pinterest
