Is your aim to break sub 40 minutes for 10k? – Then this is the 10k program to achieve your goal of running sub 40 minutes for 10km. Do note, that in order for you to run sub 40 minutes for 10Km, you must be able to run below 4 minutes per kilometer for the 10km distance.
sub 40 minute 10K Training Program
Introducing paced running to your program is the main secret to the success of running faster over the 10k distance. You will need to either have a track available or you will need to measure out a 2K training circuit (preferably a loop course).
What we are looking at to start with, is being able to run 5Km’s in 3min 50sec per kilometer. This will give you an overall 5K time of 19:10. Added into your training will be sessions at this speed as well.
Your components now consist of running at 10K pace, running at 5K pace and then add to this a long run of 1Hr 30min and you are ready to progress towards your objective.
Now, the secret to your training should be to balance your training with your lifestyle. Your running must never become too much for you. You must always be able to do the sessions asked of you, if you miss a training session you can’t make it up. There is no going back to make up for what you have missed.
Trying to make up for what you have missed is what normally leads to injuries.
Other 10k Training Programs available:
- sub 31 min 10k training program
- sub 33 min 10k Training Program
- sub 35 min 10k Training Program
- sub 45 min 10k Training Program
- sub 50 min 10k Training Program
- sub 55 min 10k Training Program
- sub 60 min 10k Training Program
Make the most of our 10km Training – 10km Program Tips
Forums for our 10k Training Programs – Feedback and Advice
Training explanations and must do’s below schedule
| Training Program towards a sub 40 minute 10K | |
|---|---|
| Day | Session |
| 01 | 60 to 70min easy distance |
| 02 | 30min easy run |
| 03 | start with 5x2k R90 7min 50 (3.55 per k) T |
| 04 | Rest |
| 05 | longest run – ‘time on feet’ up to 1Hr 30min |
| 06 | easy day of 30min running |
| 07 | easy day of 10 km running |
| 08 | start with 6x1k R60 3 min 45 to 3 min 50 L |
| 09 | easy day of 30min running |
| 10 | easy day of 1hr running |
| 11 | Rest |
| 12 | 5K paced run – aim sub 20:00 5k |
| 13 | 1hr easy run |
| 14 | easy day of 30min running |
| 15 | 3 x 5 minutes paced @ weekend race pace with 2 to 3 minutes easy in-between |
| 16 | easy day of 40min running |
| 17 | 30min easy with 6x1min fast with 1min slow – 1min @ Race Pace |
| 18 | Rest |
| 19 | Race day up to 15K |
| * | easy recovery after race. 20 – 30min |
| ** | 2nd easy day after race. 30min |
| *** | final easy run after race. 30min |
Training explanations and must do’s :
T stands for 10K pace development L stands for 5K pace development R = Rest F is for Fartlek
Easy running is important for recovery and preparation before a harder day. Easy is at a pace where you are able to talk [“talk-test”] All quality sessions must be preceded with a warm up and stretching, and it is recommended that you warm down as well.
This is a 3 week cycle and after every 3 weeks you are able to run a race, up to 15K. It is not recommended that you use this program to race above 15k. If you have raced 21k’s before continue to do so, but do not look to this program to achieve great results, as your long runs in this program are not sufficient for a ‘great’ effort over 21K. After your race day, it is imperative that you use the next 3 days as recovery.
The 5K paced run, you should not run faster than 19:10 on these days. If you want to run a hard 5K then you must do so on the race day. Adhere to this advice for success with the program.
After 2-3 months on this program, it is recommended that you take a break from this schedule. The break should be for 2-3 weeks and during this time you should take a break from running for 3-4 days and then come back to running by building up to distance runs without any quality sessions
[ The Off Training Period followed by The Build Up Period ]
Running sub 40 minutes for 10km elevates you into a different sphere as a runner. Your belief that you can work and run even quicker takes on a whole new meaning.
Finally, this program is not recommended for a ‘beginner‘ who has not got a background of running. It is recommended that you have a reasonable amount of ‘running’ without injury before attempting this program.
Further data has been added to the Training section about fartlek, ‘build-ups‘ and methods.
see the article: Race your Best 10km
Author: Gavin Doyle
Page updated: November 2025
This plan really worked for me in training for the British 10k in July. Went from 44 minute best to 40:25 – next time I hope to go sub-40
Very encouraging as my best time is 44:06… Starting sub40 training on April 17th. I’ll get back with some update at the end of Summer 2012.
A bit late about “end of Summer 2012” update… Things didn’t go as expected as my body was simply not ready for the training last April. Got injured during the second training week.
I am now increasing my weekly mileage, hoping to at least reach the distance, the running time as well as the frequency which this training requires. Thinking about give sub-40 training a try again, starting probably in April this year
Fred, do consider registering on the Running Feedback Forums, then you would be able to get some further advice directly
TheEd
Thanks for your comment. But it’s seems like the registration is currently disabled:
“vBulletin Message: Sorry, registration has been disabled by the administrator.”.
What am I missing?!
An email has been sent to you .. we have blocked hotmail, gmail and the free emails due to SPAM .. please let me know if you receive the email sent .. Thanks TheEd
Email received, and replied to. Thanks for the quick replies!
I know this is the wrong place, but just wanted to say thank you. Went for 39:56 today! Yeah!
Did you make day 3 at 3.55/km ?
I don’t think I did, my fitness improved as I worked my way through the program. I just ran it to the best of my ability at that point.
Hi, used to run as a kid but stopped when I was 14 to concentrate on footy. Have kept myself fit most of my life and have just hung up the boots at 35. Have run 3 10k’s this year and have a got 39.15 last month. I like a challenge and would love to get my time down. I started the sub 35 program but realised after trying the 2k runs that its a bit beyond me at the moment. However I’m probably just beyond the sub 40 at the minute. Could you give advice on times for sub 39,38 etc
Hi Joe, please consider joining the forums and posting your question there ..
https://www.time-to-run.com/forums/Forum-The-Training-Zone
start a new thread once you have registered and you shall receive advice accordingly
Thanks TheEd
When can i expect the forum registrations to be open?? I have many questions to ask.
Forum registrations are open however we have blocked gmail and the other free emails due to SPAM. If you send us an email asking to register then we will manually create a user account for you
TheEd
Today I beat my personal best for 10km which was 41:31, I ran it in 39:59 today so just sub-40 🙂 I used some of your training methods such as running longer runs from 13 km to 21 to 31km even and also recently ran 5km in 19:10 which included my first sub-6 minute mile (sorry to go imperial) now that I’ve cracked 40 I want to crack 35. I’m 26 so I’ve got another 9 years at peak performance, who knows maybe one day I’ll crack 30 🙂 to be honest I only run 3-4 times a week but I’m changing that to 5-6 times a week to see just how fast I can get and also build up my stamina towards running my first marathon
Hi there do consider
registering on the running feedback forums if you need more feedback
Thanks TheEd
hi i have just finished a marathon two weeks ago, i normally do halfs or 10ks and am now going back to 10ks for a bit im not rushing in to it im planning on doing a 10 k oct 13th as i want to build my base up to do a sub 40 min 10k. my half marathon best is 1:37:04 my only ever 10k was a hilly one done in 00:43:15 with the first 5k done in under 19 mins. my current 5k is around 21-22 mins. what i would like is somebody to design me a training plan over 5 or 6 days a week if possible
Hi Carl .. take a look at this, https://www.time-to-run.com/forums/Forum-The-Training-Zone
as he seems to building up towards a sub 40 minute 10k as well
cheers will do