The Brownlee Brothers share their 10km training plan

July 2024 · 2 minute read

Improve your speed with these training tips from Alistair and Jonny Brownlee

As the gold and silver Olympic medal holders for the triathlon, it's safe to say the Brownlee brothers are in pretty good shape. And now the siblings are encouraging the public to train like athletes in a bid to improve their fitness, boost their speed and run a 10km race with ease.

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The adidas ambassadors have shared their plan to run a sub 40 minute 10km, and it's not for the faint hearted! Focusing on five training runs per week, the expertly-tailored plan also includes one session at an adidas Runners club each week, to introduce hills, sprint intervals and recovery runs into your training schedule. Even if you're not ready to get that sub 40 minute run in just yet, you can still introduce some of these workouts into your training routine, and you'll be seeing the rewards in no time!

Jonny and Alistair Brownlee have shared their 10km training plan

The 12-week plan will help you to progress steadily, with around four hours a week of running time initially, increasing to 4 hours 50 later in the programme. If you can't make it to an adidas Runners session treat that run as a speed session, running for 60 minutes at an average pace of below 6:26 per mile. Your other weekday sessions can be run at an easy 8:51 per mile pace, while Alistair and Jonny have listed a choice of workouts for your Saturday workouts.

MORE: Post-marathon recovery tips

 You will get one rest day a week – typically on a Tuesday, but can change this to fit in with your routine if necessary. Just make sure you stick to the plan as closely as possible, and take the time to taper before your race.

The siblings hold the gold and silver Olympic medals for the triathlon

Put your hard work to the test at adidas City Runs Shoreditch 10k on Sunday 8 October. Find out more and book your tickets here.

See the latest health and fitness features here.

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