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Sub 40 Minute 10k
Provided by
www.time-to-run.com
To run a 10k in under 40 minutes you must be able to run below
6:27 minutes per mile for the distance.
The following 3 week program is designed to kick start your training
towards a sub 40 10k. To begin this program you should feel
comfortable running continuously for 60 minutes. This training
program is not recommended for anyone who has not run a 10k in under
45 minutes. You may need to complete several cycles of this program
before reaching your goal (i.e. once you complete the cycle begin
again at day 1).
Note, after 2-3 months on this program, it is recommended that you
take a break from this schedule. The break should be for 2-3 weeks
and during this time you should take a break from running for 3-4
days and then come back to running by building up to distance runs
without any speed sessions.
Paced intervals will be the main ingredient to the program's
success. You will need to either have a track available or you will
need to measure out a 1 mile training circuit (preferably a loop
course).
| 01 |
60 to 70min easy distance |
| 02 |
30min easy run |
| 03 |
1 mile warmup, 3x1 mile in 6:20 (rest 1:30), 1
mile cooldown |
| 04 |
Rest |
| 05 |
long run - 60min to 90min |
| 06 |
easy day of 30min running |
| 07 |
easy day of 10k running - relaxed |
| 08 |
1 mile warmup, 6 x 800 in 3:00 (rest 60sec), 10
minute cooldown |
| 09 |
easy day of 30min running |
| 10 |
Tempo run (20min easy, 10min at 10k pace, 10min
easy, 10min at 10k pace, 10min cooldown) |
| 11 |
Rest |
| 12 |
5K paced run - aim for 20:00 5k |
| 13 |
40min easy run |
| 14 |
easy day of 30min running (or rest day) |
| 15 |
1 mile warmup, 6 x 400m in 86sec (rest 60sec), 3
x 800 in 3:00 (90sec rest), 10 minute cooldown |
| 16 |
easy day of 40min running |
| 17 |
30min easy 6x1min fast with 1min slow - 1min @
Race Pace |
| 18 |
rest |
| 19 |
easy day of 40min running |
| 20 |
1 mile warmup, 6 x 800 in 3:00 (rest 60sec), 10
minute cooldown |
| 21 |
easy day of 30min running (8x100 meter pickups
at end of run) |
Easy running is important for recovery and preparation before a
harder day. Easy is at a pace where you are able to talk. All
speed sessions must be preceded with a warm up
and stretching, and it is recommended that you warm down as well.
Consult with your physician before starting any exercise program.
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