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 was running 35:55 min for 10k at age 24, after that i took 15 years break of running, (doing a little bit of swimming and other sports). Now at 44 year of age it’s my 3rd year coming back to running. Two year ago i did a 5k in 19:45 and now want to go sub 40 for 10k in october. i did a 3k race on track end of july and went 11:51 coming back from a minor surgery in may. Now was looking for a training plan on the internet. I don’t understand this one : day 03 start with 5x2k R90 7min 50 (3.55 per k) T, if i could manage to run 5 x 2k 3.55/k intervals now, i beleive i’ll be able to run sub 40 for 10k. Tapering, adrenalin, racing flat etc. make me run faster in a race than any long intervalls session. I can sustain more pain. I have 8 more weeks of training to do my 10k. I’m finishing my 1st week with this plan :
multisports.com/archives/40_min_10k.shtml
i’ll do another reply in october happy running !
Hi Bob, I do believe you have joined the forums, is this correct?
TheEd
http://www.time-to-run.com/forums
Hi,
I am on day 2 of this programme – thanks, it looks great!
I was wondering what good looks like on each day – what are good distances and times to help you get under that 40 min mark?
Thanks!
Tris
Hi Tris, apologies for missing this. Please take a look at the tips for the programs:
https://www.time-to-run.com/training/10k/programtips.htm
and also go over to the forums
https://www.time-to-run.com/forums/Forum-The-Training-Zone
to see if you are able to pick up any further info from there
if that doesn’t work for you, drop us a message via the contact form, and we can create an account for you
regards TheEd
Hi,
I’m a 52 year old runner who recently ran a1 hr 38 for 1/2 marathon, 45.13 for 10K and 21.50 for 5K. Is it possible I could get “throw back the years” and get under 40mins for 10K?
I currently run about 40K a week with my longest run about 45 mins.
About 20 years ago, I ran a 33.50 10K, and a 1hr 20min 1/2 marathon -but obviously a bit slower these days in terms of natural speed. I’m reasonably fit with other sports and could increase my mileage if need be..
Jeff, if you have not been assisted yet, please send an email to info @ time-to-run.com
Thanks TheEd
Can you please provide more clarification for the practices u used
Like easy distance/easy run/ long run
Currently i run at 10.5 pace and i want to reach 10k in 40 min
Hi Moamen, easy running is often best at a pace where you are able to talk to someone while exercising. Easy distance, the intention would be to cover the distance as easily as possible, using the ‘talk test’ mentioned. Easy run, will be as you feel, keeping things easy and relaxed, without the restriction of having to do the ‘talk test’. Long run, is specific to achieving a certain distance and is normally aimed at a pace which is 1 minute to 90 seconds per kilometer slower than your current 10k pace. Hopefully this helps. TheEd
R90 stands for a 90seconds rest between intervals？
correct