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
I just completed 3 iterations of this training program (9 weeks) and managed to get my sub 40mins!
Previous to this, my PB was 41:46 and i got 39:47 at the Brighton 10k.
I did not manage to stick to the plan 100%, i missed 17 runs, but they were the easy days. I felt my body needed a rest. Then in the last week approaching final race day, i missed almost the whole week due to injury, which i recovered from in time for race day. Very happy.
congrats John, do consider looking at the forum feedback to see whether you can move to the next level
Running Training Forums – https://www.time-to-run.com/forums/Forum-The-Training-Zone
if you would like to register then drop as an email to info @ time-to-run.com so we can manually add you
congrats on the PB
TheEd
Hi there,
I’m keen on getting my 10k time to under 40min, with a current PB ( in adulthood ) of 45min. ( school days 35min ), and just been looking at the forums for advice.
I am 45 , 68kg and 171cm.
Best 5km time 20.54min, with my 10km PB splits 22.36, then 22.29
Thanks in advance
Steve
apologies for the delay in response, would you be interested in joining the forums so we can assist you?
TheEd
ps.. send email to : info @ time-to-run.com
do you have any advice breaking 5K in 20 mins? Currently can run in 20:45.
you could use the 10k sub 40 minute program
reduce the 5 x 2k session to 3 to 4 x 2k and then it should get you towards a sub 20 minute 5km
TheEd
So, I have a running background as a college distance runner
4:16/20 mile, 15:16 -> 5k, mid 32’s 10k cross country…. Older now
at 39 …. took time off, 10y actually. So, my best 10k since has been low
39’s and now I am just getting maybe 20-25mi a week now, really no diversity in
training with speed work,hills etc. My goal is to break 36min @ 40+. Should I just jump into one of these programs and let whatever happens happen? or should I do some preliminary base work prior?any thoughts suggestions? thanks in advance!
Hi Mike, consider doing a 4k time-trial to see what level you are at and then from that you can look at doing the sub 35 minute 10k program, however with the sessions revamped for you.
Drop us an email info @ time-to-run.com and we can look to arrange to set you up on the forums if you want
TheEd
I’m 16 and i’ve run 10k in 45 minutes. I´m trying to get 41 minute sor less in 10 weeks, I also train football 3 times a week, and I play tennis 2 hours a week, do you think I can complete this plan?
To be honest, you should be able to run close to sub 45 minutes for 10km off the current exercise (football & tennis) you doing now. What you could do is consider running a 3 to 5k time-trial to get used to the continuous exercise rhythm of distance running every 3 weeks. You could also consider trying to do the 6 x 1k session. Let us know your thoughts. TheEd