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
Can someone decode Day 17 for me:
30min easy 6x1min fast with 1min slow – 1min @ Race Pace
you run 1 minute fast at projected race pace then 1 minute slow
you repeat this 6 times in total
Hope this helps
TheEd
ok, so does this mean that you do 30 min easy run first, and then 12min of alternating fast then slow minutes? 42 min in total?
warm up for 10 minutes then do 1 minute fast @ projected race pace and then 1 minute easy in-between. Do 6 times and then warm down for a total of 30 minutes
I just ran 4k on 400m grass track at a 4:04 pace, and was very pleasantly surprised, considering my half marathon pace a couple of weeks ago. Wondering whether I should target sub 45 or sub 40 min for 10k, starting day 1 today?
Hi Philip, maybe for the first cycle consider doing the sub 45 minute program and then see how strong you are in that before moving up to the sub 40 minute schedule. If you would like for us to create a user account on the forums let me know – 10k Training Feedback
TheEd
This plan worked for me. I have completed 2 cycles of the plan and ran 39:26 today in the Southend 10k. I will keep going with it and see if I can bring my time down further. Thanks
congrats Mark .. do consider utilising the 10k feedback forums to assist you in developing further, as a fair amount to the programs are mentioned there and you can learn more about Build Ups and how to balance things better from the info
TheEd
Hi Ed,
I’ve started running this year, ran my first (Apr) 10km at 45:30, then ran my second (June) 10km at 42:19. I’d like to have a crack at sub 40 before the end of this year. Do you think my condition is prepared to have a crack at it? I’d like to have a go at it using your program above.
Hi Hank, be careful moving up too quickly .. the 5 x 2000m session is the most difficult part of the sub 40 minutes .. start with the sub 40 program but consider only doing the 2000m at 4:20 per k to start .. let me know your thoughts on this
What is da difference between easy run and easy distance? Does easy run mean you run slowly for the assigned amount of time and easy distance mean you run slowly untill you reach a distance you set yourself? Can you clear this up?
Hi baran, one of the main plans when coming on the program is to be able to focus on the quality sessions and to then be able to recover on the days in-between. With the mentioning of easy and associating it to time, the intention is not to focus on the distance but to simply get the ‘time on feet’ in, so that you are adapting to the ‘running process’
When we mention distance, the intention is to increase the ‘time on feet’ by running a specific distance. As the runner develops the pace will quicken up automatically. Here’s hoping this all makes sense
TheEd
ps.. do look at the 10k Program Feedback Forums