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
How easy should easy be? I usually go too hard and like to use a heart rate monitor to pace myself. I use Garmin and zones based on Lactate threshold, but can change if necessary. Is Z3 (just below threshold) reasonable for the easy runs or should I go even slower?
Hi Morgan, on average (note average) an easy run for our programs would be around 140 bpm. What are you doing your quality sessions at, the 2k and 1k? Have you run a 4k time-trial to set a marker? Over to you, TheEd
Thanks for the plan. Though I couldn’t completely stick to some of the hard workouts (eg I do only 4 reps of 2k interval), I was able to move from just above 40mins to 39:11 in less than a year.
Congrats .. if you have done a few cycles of the program, do consider having the off period and then moving on to the build-up programs. The programs should move you onto a new level. Enjoy TheEd
Hi,
I’m wondering if you had any thoughts about a taper the week before a 10km race, or is the program already sufficiently tapered in the third week?
I also noticed I cannot register for the forums. Thanks
Yes, the program eases off before the race or time-trial at the end of the 3 week cycle. There is a lot more to the programs which are progressive with planned down periods, build-ups and tips. Here is an article which may aso be of interest
Thoughts Behind the Programs
https://www.time-to-run.com/theed/10k-training/behind-the-programs
TheEd
Thanks for the reply!
FYI for the first time in years I ran 5km in sub 20 (19.33) thanks to your program. Going for sub 40 10km by late April.
Thanks for your time and dedication to this site. It has been a tremendous resource.
Hi Kevin, great to hear you progressing well, and thanks for the compliment regarding the website
onwards TheEd
ps.. send us an email with the username you would like to use on the forums, we shall manually create an account for you. send to info @ time-to-run.com
I really love running but i also like to go to the gym, I find this plan good but i can’t follow it since i gym 2 times a week also and work a lot, but I’m trying to run 2 times a week. Last year i manage to do 29.57 in the forest (7.5km), and then i fell off my wagon a bit during winter. I picked it up just recently again just to see were I’m at. So after 3 runs 5km i did 21.40 ,20.50 and then 20.12 and it starts to feel better for every run.
However when i run usually like to run fast hence i do a lot of 5x 1000 or 3x 2000 or just 7.5 km and try run faster and faster. But should i incorporate some easy runs even though i don’t run so often? I feel like its more fun to challenge myself, but maybe I’m just setting myself up for injury this way? i always walk to the forest for 10 mins and then also walk home for 10 mins.
My goal is 40 mins for 10 km i guess like all other here 😀
Hi Erik, first off, the program cycles have the Day 3 to Day 8 as maybe to start with, when you should avoid doing gym work, after Day 8 you can incorporate gym into your training. The program works but one should avoid overdoing things, enjoy TheEd
May I know which days are recovery runs
Hi Vick, the recovery runs are normally after the quality sessions and are aimed at active recovery. These are easy runs according to the athletes ability and the pace changes as the athlete develops. TheEd
most of the runs here are easy so i assume this training is s high volume and low intensity training
Hi Vick .. take a look at this article / post https://www.time-to-run.com/theed/10k-training/behind-the-programs
The quality is placed between Day 3 and Day 8 thereafter the quality becomes less and the runner recovers before testing themselves at the end of the cycle. Depending on what level the runner is at and what they want to achieve is accommodated accordingly. If you would like to read about those who have been on the programs and their experiences, take a look here:
https://www.time-to-run.com/forums/Forum-10K-Training-Feedback
and i dont really understand the meaning of easy distance