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
Hi, i was training for a period of 3 years (2008-2011) and come back 3 weeks ago. My PB is 36:40 in 10km (in march 2011). Last week i started your program with 3x2km, average 9:06, yesterday i do 5x1km average 4:20, and i want folow the sub 40 program. Can i do the 10x400m next week? (sorry the english, i am brazilian)
sorry I missed this Anselmo, how are things working out
send us an email . info @ time-to-run.com
TheEd
Hi! Perhaps I’m being dim, but what is the meaning of the ‘P’ in “start with 10 x 400m R 60 400/86sec – no faster P”. I couldn’t find an explanation in the page.
thanks for the question, p signifies it is 3000m pace development
hope that helps
TheEd
Hi,
Could you please advise how much to change the pace of the 2k sessions(day 3) for heat. I am looking at 20-25 degrees this week and would like to know how much to adjust them by. I have found the standard runs much more difficult in this heat and I am not yet acclimatised.
Thanks.
Hi Rob, look to run at 5 to 10 seconds per km slower and consider taking longer rest where necessary, make sure to hydrate throughout the session. If the session becomes too hard, then do consider not continuing. Live to run another day
Good Luck with the session. TheEd
Hi,
Thanks for the info, Could i please register for the forums?
Thanks.
user info has been sent to you
Hi, i’ve done the 10K in 45 minutes and i’m targeting the 40 minutes mark. I play soccer all tuesdays and i’m trying to incorporate the sub-40 program. These tuesday games are usually pretty hard and i’m a little reluctant in doing those wednesday’s fast paced workouts. Any advice on which day i could use to do those speedy workouts?
Hi there, Day 3 to Day 8, are the most important days of the program, we start Day 1 on a Tuesday, so Day 3 falls on Thursday and Day 8 on a Tuesday. Once those days are behind you, you are able to juggle the rest of the sessions around. You may have to move the 1k session to the Monday?
Cab someone please interpret item # 17 on the sub 40min 10K training program. I am doing it for the second time and I am not sure I understand it. Thanks
Hi Ant, this would 6 x 1 minute fast @ predicted race pace with 1 minute easy in-between each segment of fast running. The intention of the session is seen as a fine tuning before racing. Hope this helps
TheEd