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 run 10k at 44 mins and 5k at 20.
What would easy distance mean for me. An hour of easy distance? Would that be 10k or like 12k?
Hi there Elias, you can work on the rule of thumb of, your current 10k pace of around 4:30 per k plus 1 minute = 5:30 per k pace for 1hr, so around 11km is fine. Hope this helps. TheEd
Would you have any recommendations for a woman aiming for sub 40? Is this programme enough? Thanks for the help
Hi Marie, it depends on what training you doing currently? We like to work on less is better until achieving certain times before upping the training, progressively. Drop me an email if you would like to share your current training, info @ time-to-run.com
With that said, the crux of the program is from Day 3 to Day 8, if you hit those targets it should set you up well for achieving sub 40 for 10km. TheEd
Keen to sign up for the forums to discuss a couple of questions but can’t seem to find a way to register?
Hi there Rory, please send an email to info @ time-to-run.com . Mention the username you would like to use and we shall manually create an account. TheEd
I want to be registered to this forum. I have a PB 5k of 21:28 very recently and this week I will run a 10k in my town. Three weeks later I will run a half-marathon.
Hi there, please send an email to info @ time-to-run.com and mention the username you would like to use. Regards TheEd
Hi,
Couple of half marathons around 2010/2013. PB 1h33 but always trained with feeling only and no scientific training plan nor running watch. Few marathons too with PB 3h45 also without a proper training plan / watch. Moved to long distance triathlons (half ironman distance) in recent years so lot of endurance but not so much speed.
Did a 5k in 20.40 last June in France without properly training so Decided to give a try to the 10k sub40 plan, having read the positive comments. Started early december to target the dubai 10k in end Jan 2019.
Unfortunately during the 5k trial of day 12 (did 20.50) i injured myself. MRI: right foot 5th metatarsal stress fracture…training stops for at least 6weeks with an aircast boot and race cancelled ;(
Hoping to fully recover quickly. Only swimming + upper body gym now to stay fit. Football season (amateur league) and triathlon season cancelled too :((
Have you recovered from the foot problem?