Get Your Free 10K Training Plan
Dangelo builds you a personalized 8-week plan for your exact target time of 40 minute. Every session synced to your watch.
Pace, splits & training plan for a sub 40 minute 10k.
A 40 minute 10k is a pace of 4:00 per kilometre (6:26 per mile), or 15.0 km/h (9.3 mph).
4:00
6:26
15.0
9.3
| KM | Cumulative Time |
|---|---|
| 1 | 4:00 |
| 2 | 8:00 |
| 3 | 12:00 |
| 4 | 16:00 |
| 5 | 20:00 |
| 6 | 24:00 |
| 7 | 28:00 |
| 8 | 32:00 |
| 9 | 36:00 |
| 10 | 40:00 |
| Mile | Cumulative Time |
|---|---|
| 1 | 6:26 |
| 2 | 12:52 |
| 3 | 19:19 |
| 4 | 25:45 |
| 5 | 32:11 |
| 6 | 38:37 |
| 6.21 | 40:00 |
Race, tempo and interval paces from the matching 40 minute 10k training plan, plus two real weeks already on it.
4:00
3:50–4:20
3:22–3:46
Easy 5km
Ladder Intervals
Easy 8km
Tempo
Rest
Race Pace 5km
Long Run 19km
Easy 5km
Intervals
Easy 11km
Progression
Rest
Race Pace 5km
Progression
A 4:00/km pace for 10K is a serious undertaking. Unlike holding this pace for 5K, sustaining it for twice the distance requires exceptional aerobic fitness. You'll be running close to your lactate threshold for the full 40 minutes, and the final 3 km will demand everything you have.
Get Your Free 10K Training Plan
Dangelo builds you a personalized 8-week plan for your exact target time of 40 minute. Every session synced to your watch.