Sub 40 minutes 10km

Distance: 10km

Target pace: 4:00

Available on: Free & Premium

Paces

Tempo
3:50 - 4:20
min/km

Long/Slow
4:48 - 5:41
min/km

Intervals
3:22 - 3:46
min/km

Our Sub 40 minutes 10km training plan is over 8 weeks

You can decide if you want to do all 8 weeks or start at any point during the training plan, it's completely up to you.

Try our Sub 40 minutes 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.

Ready to get started on your journey?

Example of weeks

Week 3 -

Distance: 55.1 km -

Number of runs: 6

Monday

Easy 5km
Pace: 4:42 - 5:12 / km

Tuesday

Ladder Intervals
Pace: 3:26 - 4:43 / km

Wednesday

Easy 8km
Pace: 4:42 - 5:12 / km

Thursday

Tempo
Pace: 3:52 - 4:22 / km

Friday

Rest

Saturday

Race Pace 5km
Pace: 4:00 / km

Sunday

Long Run 19km
Pace: 4:57 - 5:36 / km

Week 6 -

Distance: 56.0 km -