Sub 40 Minute 10km Training Plan

This plan runs over 8 weeks. You can start at any point: do all 8 weeks or jump in wherever feels right.

Try our Sub 40 Minute 10km plan.This is a tough, punchy 8 week plan to get you prepared for a fast 10k. 40 minutes is a guide but you can really push for any PB by getting all of these miles in. We've included a lot of tempo runs and serious speed work in this. Focus here to make sure you can treat the race like one big tempo effort. Your long runs for most of the 8 weeks will go well beyond race distance. This will make sure you are ready to push that bit harder for the race to smash your target time. Of course, nobody knows your body better than you so you can drop a few ks if you feel you need it. For more rest, think about swapping some of the early week easy runs with some yoga or non impact cross-training.