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 Ed,
I started the under 40mins 10k plan a week ago. Currently, my 5k PB is 19:55, and 10k PB is 42:08. I’ve adjusted the plan via the instructions found in the program tips.
I would like to know if an extra adjustment is needed for winter training. Around the time I train, the temperatures in my area will be around 5-9 degrees C for the following weeks. Any advice for pace adjustment for the hard sessions?
Also, I would like to know during which days I can include some weight training(dumbbell exercises for core & leg strength).
Thanks in advance for your reply!
Hi there, are you able to train on a treadmill for the interval sessions? Winter is a very difficult time to try to maintain consistency in training. As for the strength training, we recommend not doing strength training between days 3 to 8, after 2 or 3 cycles then you can introduce strength on those days. So strength training is fine, after Day 8 to start with. Hope this helps. TheEd
Thanks for the reply!
I don’t have a treadmill available, unless I get a gym membership. But I’d rather train outdoors.
I’m currently at day 9 in the first cycle and I believe I should be able to mantain the paces for this cycle given the predicted temperatures for the next 2-3 weeks.
Do you think that it’s a good idea that instead of the 2’nd & 3’rd cycle I should do more volume training at an easier pace(HR zones 3-4)? And do speed/interval when temperatures will allow? This of course means that I won’t have a structured approach, because I’ll have to rely on the weather outside.
Thanks!
Hi Daniel, the whole idea behind the cycles is to get the body to adjust to the training and perform on the day you want to do well. Take a look at the link below to understand the thoughts behind the program and then see if you able to apply and achieve the same by changing aspects. Let us know if you would like an account for the forums, as then you can receive feedback there. Thanks TheEd
http://www.time-to-run.com/theed/10k-training/behind-the-programs
Hi ,
my personal best in 5 km is 22 min.10 sec . In 10 km is 48 to 50 min . ( can’t maintain pace )
Pls advice which program shall i have to follow in order to achieve 4min per km at least untill 7km .tks.
Hi Nil, consider doing the sub 45 minute 10k program Do a 4k time-trial and then work out your pace using this article Program Tips . Good luck with achieving your goal, if you would like to use the forums to provide your feedback, send an email to info @ time-to-run.com providing the username you would like and we will manually create an account for you. Thanks TheEd
what does p mean in day 15, and quite fast?
not to worry about that pepe, however it means it is aimed at developing 3k speed which helps towards your 5k speed. With a faster 5k, it makes the 10k pace easier to cope with. hope that helps, TheEd
Two questions:
What is meant by “start with” in the qualitiy sessions, does that mean they should be extended later on?
What is the reason for going “no faster” than 86 in 10×400?
Hi, yes, there is development as you improve.
because the 400m is so short, often the athlete will try to run faster as he feels it is easy. This is not the aim, as you should have an event on the weekend, and often, the athlete may end up with sore calf muscles after the 400m session. Hope this helps. TheEd
Thanks a lot for this. I find that I am doiing the intervals quite easily -1000 around 3.40 and 400 around 80, but racing really does not work (40.55, with around 19.30 half way). So I am thinking how I should be able to make it though the whole 10k. Distance wise I think I am doing fine to even though I often run trail and mountains that tend to be slow.
Thanks a lot for a great site.
Jakob
Hi Jakob, have you seen the article:
How to Race your Best 10km
take a look and see if that is helpful. TheEd
I’ve adapted the sub 40 plan so that I can run 3k and 5k races and I have just won gold medals for regional vets champs at 1500m, 3000m and 5000m. Will be using the plan as a straight 10k plan next. Thanks for the great plans!
nice to hear Mark, drop me an email and I can mention how to use the program for your future short events. info @ time-to-run .com . TheEd