To consider following this 40 minute 10k plan you should already be able to run at a target race pace of 06:26 for at least a mile (4:00p/km) and/or have a PB under 45 minutes.
If you are not quite ready then take a look at the 45 minute 10k training plan instead and then come back to this one once you are in a position to run at this pace.
Other 10k training plans: Sub 60 min 10k training plan|| 55 minute 10k || 50 minute 10k || 45 minute 10k || 40 minute 10k || 35 minute 10k
Please read before starting a training plan:
Frequently Asked Questions | Signs of Overtraining
Your Speed/Distance Training Zones: 40 minute 10k
| Pace per Mile | Treadmill Pace | 400m / 800m Splits | 1km Pace | 5km Race Pace |
|---|---|---|---|---|
| 06:26 | 9.3 mph/ 15 km/h | 1:36 / 3:12 | 04:00 secs | 20:00 min |
40 minute 10k Training Plan
| Day | Week 1 | Week 2 | Week 3 | 4 (rec week) |
|---|---|---|---|---|
| Monday | 45mins easy | Rest/ cross-train | 30mins easy | Rest/ cross-train |
| Tuesday | 30mins easy | Rest/ cross-train | ||
| Wednesday | Rest/ cross-train | 30mins easy | Rest/ cross-train | Rest/ cross-train |
| Thursday | @6:26 p/m (4:00 p/km) 2 min Rec | Aim for : 20:00min | @6:26 p/m (4:00 p/km, 3:12 per 800m) 90s Rec | 30mins easy |
| Friday | Rest/ cross-train | Rest/ cross-train | Rest/ cross-train | 45mins easy |
| Saturday | 45mins easy | @6:26 p/m (4:00 p/km) 90s Rec | 45mins easy | Rest/ cross-train |
| Sunday | Long run, gentle pace: 60-75 mins | 45mins easy | Long run, gentle pace: 60-75 mins | Rest/ cross-train |
40 Minute 10k Training Plan Components
Breakeven Sessions – 40 minute 10k
These sessions are used for maintaining fitness & recovery. Preparing you for breakthrough sessions:
- Easy Run – this should be no quicker than 08:25-08:55 per mile pace.
- Long Run – this doesn't need to be any longer than 75 minutes.
Breakthrough Sessions – 40 minute 10k
These sessions are meant to be challenging intense efforts, treat them as mini-milestones towards your target:
- Tempo Run – hard but sustainable effort, usually about 30 mins in total and aim for 06:55 p/mile pace for 3 miles with a 1 mile warm up/down either side.
- 800m Reps – should be reps at 06:26 p/m pace (3:12 per 800m) with a 90sec jogged recovery.
- 1km Intervals – 06:26 p/m pace (4:00 per km) with a 90sec jogged recovery.
- 2km Intervals – 06:26 p/m pace (4:00 per km) with a 2min jogged recovery.
- 5km Time Effort – run a 5k race/training run at your maximum, try and aim for a sub 20:00.
Notes on the 40 Minute 10k Training Plan
The 40 minute 10k plan has been put together so it is cyclical and can be used over a period of weeks until you feel you are ready for your 10k event. At the end of each cycle you can repeat from the beginning or tweak the plan to suit your current ability and time commitments etc. As you improve you'll maybe want to incorporate some sessions from our other 10k training plans.
If, after a couple of rotations you want to make the plan harder, you could slowly increase the number of reps for the breakthrough speed sessions. Introduce changes slowly and over a few weeks, i.e., Week 1 = 3x2km Reps, Week 5 = 4x2km Reps, Week 8 = 5x2km reps, etc. Obviously there is only so far you can go with this, there would be no point in extending these way beyond the 10k distance. The other way of making the plan harder is to adjust the pace slightly and run faster!
It is recommended that after three months of using the 40 minute 10k plan that you reduce your training for a period of one to two weeks to allow your body time to recover from the impact of running. This should mean more time cross-training with a couple of nice easy runs every few days to keep the legs ticking over.
To realise improvements it’s worth remembering that training is cumulative and it takes time and dedication to follow any training plan and achieve the results you want.
Hi, my current aerobic base running volume is about 80km a week and to be honest I’m struggling to add speed into this volume. If I followed this plan I would be dropping my volume by 45%, do you (anyone) think this will have an adverse effect?
Pasquale I think the volume listed is more a minimum than an exact figure. If your easy runs are 1hr not 30mins that won’t be a problem if that’s normal for you. I wouldn’t be afraid of dropping some volume (10-20%) if you’re improving the quality of the remaining sessions
Can anyone maybe tell me what the warm up should be before the 3x 2km? (if any)
Thanks,
Hey , I used to run 2-3km and then some 100m strides before starting it. I´ve just started this training plan
I’m in week 1 of this plan and enjoying it. I like how you are following an 80/20 rule in this plan. Perhaps mention that in your description and provide a link so runners can learn more. I’m looking forward to the day when that 4min/km doesn’t hurt so much! I can do it…but the 3x2km @4min/k was a stretch in week 1
When should the 10k race be done? At the end of the 3rd week instead of Saturday training?
Hi Matt
Quick update on progress 8 weeks in now. Ran my 1st park run the other day. 5km.came 14th overall and second in my age group (40-45). 19.53 on a hilly undulating course.
My speed sessions are seeing some huge gains. I ran 5 x 1km yesterday and clocked 3.40 pretty much across the board…….huge solid gains.
Folks if you stick to it and dont be afraid to have an extra rest day here and there and listen to your body then you wont go far wrong with this program. I do chuck in a hill session in the last week just to keep my hand in with some strength.
The main objective for me is avoiding injury with the 2nd objective the PB time. Hence why I listen to my body and if it means having another rest day then so be it.
Hi Matt,
Thanks a million for the 10K training, however I have the following question:
Does the following times appear correct in order to achieve the sub 40min 10K goal ?
Easy run – 7min 45sec/mile:
Steady run – 7min/mile:
Tempo run – 6min 30sec/mile: even though you have 6:55 as the aim is to get to 6min26sec/mile or should it be quicker?
Long run – 8min/mile:
Thanks