Distance: 10km
Target pace: 4:00 per km
Our Sub 40 minute 10km training plan is over 8 weeks and is completely free to use.
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.
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?
Week 1 -
Distance: 51.5 km -
Number of runs: 5
Monday
Rest
Tuesday
Intervals - 1.5km WU, 5 x 1.5km (F) x 400m (S), 1.5km CD
Pace: 3:26 - 4:43 / km
Wednesday
Easy - 10km
Pace: 4:42 - 5:12 / km
Thursday
Tempo - 1.5km WU, 5km (T), 1.5km CD
Pace: 3:52 - 4:22 / km
Friday
Rest
Saturday
Race pace - 5km
Pace: 4:00 / km
Sunday
Long run - 16km
Pace: 4:57 - 5:36 / km
Week 2 -
Distance: 43.0 km -
Number of runs: 5
Monday
Rest
Tuesday
Intervals - 1.5km WU, 10 x 300m (F) x 100m (S), 1.5km CD
Pace: 3:26 - 4:43 / km
Wednesday
Easy - 10km
Pace: 4:42 - 5:12 / km
Thursday
Tempo - 1.5km WU, 5km (T), 1.5km CD
Pace: 3:52 - 4:22 / km
Friday
Rest
Saturday
Race pace - 5km
Pace: 4:00 / km
Sunday
Long run - 13km
Pace: 4:57 - 5:36 / km
Week 3 -
Distance: 49.0 km -
Number of runs: 5
Monday
Rest
Tuesday
Tempo - 1.5km WU, 5km (T), 1.5km CD
Pace: 3:52 - 4:22 / km
Wednesday
Easy - 8km
Pace: 4:42 - 5:12 / km
Thursday
Tempo - 1.5km WU, 6km (T), 1.5km CD
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 4 -
Distance: 48.8 km -
Number of runs: 5
Monday
Rest
Tuesday
Intervals - 1.5km WU, 6 x 600m (F) x 200m (S), 1.5km CD
Pace: 3:26 - 4:43 / km
Wednesday
Easy - 10km
Pace: 4:42 - 5:12 / km
Thursday
Tempo - 1.5km WU, 7km (T), 1.5km CD
Pace: 3:52 - 4:22 / km
Friday
Rest
Saturday
Race pace - 5km
Pace: 4:00 / km
Sunday
Long run - 16km
Pace: 4:57 - 5:36 / km
Week 5 -
Distance: 38.8 km -
Number of runs: 4
Monday
Rest
Tuesday
Intervals - 1.5km WU, 2 x 3km (F) x 400m (S), 1.5km CD
Pace: 3:26 - 4:43 / km
Wednesday
Rest
Thursday
Easy - 11km
Pace: 4:42 - 5:12 / km
Friday
Rest
Saturday
Race pace - 5km
Pace: 4:00 / km
Sunday
Long run - 13km
Pace: 4:57 - 5:36 / km
Week 6 -
Distance: 50.0 km -
Number of runs: 5
Monday
Rest
Tuesday
Intervals - 1.5km WU, 6 x 800m (F) x 200m (S), 1.5km CD
Pace: 3:26 - 4:43 / km
Wednesday
Easy - 11km
Pace: 4:42 - 5:12 / km
Thursday
Tempo - 1.5km WU, 6km (T), 1.5km CD
Pace: 3:52 - 4:22 / km
Friday
Rest
Saturday
Race pace - 5km
Pace: 4:00 / km
Sunday
Long run - 16km
Pace: 4:57 - 5:36 / km
Week 7 -
Distance: 38.2 km -
Number of runs: 4
Monday
Rest
Tuesday
Intervals - 1.5km WU, 3 x 3km (F) x 400m (S), 1.5km CD
Pace: 3:26 - 4:43 / km
Wednesday
Rest
Thursday
Easy - 10km
Pace: 4:42 - 5:12 / km
Friday
Rest
Saturday
Race pace - 5km
Pace: 4:00 / km
Sunday
Long run - 10km
Pace: 4:57 - 5:36 / km
Week 8 -
Distance: 27.6 km -
Number of runs: 4
Monday
Rest
Tuesday
Intervals - 1.5km WU, 6 x 400m (F) x 200m (S), 1.5km CD
Pace: 3:26 - 4:43 / km
Wednesday
Rest
Thursday
Easy - 6km
Pace: 4:42 - 5:12 / km
Friday
Rest
Saturday
Race pace - 5km
Pace: 4:00 / km
Sunday
Race - 10km
Pace: 4:00 / km
