{"id":182,"date":"2011-09-10T11:12:25","date_gmt":"2011-09-10T11:12:25","guid":{"rendered":"http:\/\/www.time-to-run.com\/training\/?p=182"},"modified":"2025-11-21T10:33:22","modified_gmt":"2025-11-21T10:33:22","slug":"sub40","status":"publish","type":"post","link":"https:\/\/www.time-to-run.com\/training\/10k\/sub40.htm","title":{"rendered":"Training towards a sub 40 minute 10K"},"content":{"rendered":"

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.<\/p>\n

sub 40 minute 10K Training Program<\/h3>\n

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).<\/p>\n

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.<\/p>\n

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.<\/p>\n

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.<\/p>\n

Trying to make up for what you have missed is what normally leads to injuries<\/a>.<\/p>\n

Other 10k Training Programs available:<\/p>\n