What it takes
A sub 40 minute 10K means holding 3:59 per km (6:26 per mile) from start to finish. In Jack Daniels' VDOT model, that is a fitness score of about 52.0.
The 10K pace chart has the splits for it. It also covers every other time from 30 to 80 minutes.
One consistent block of training usually moves a runner a couple of points. So this plan suits someone who runs the 10K in about 41:42 today.
Easy, threshold and interval paces come from that starting point, not from the goal, so you train at the fitness you have.
Sub 40 is a threshold race
Sub 40 is 3:59 per km for 10 km. Your threshold pace now is 4:17, so the race is run only a little quicker than the pace you could hold for about an hour. That is why threshold work runs all through this plan: 5 minute blocks first, then a 20 minute tempo and longer blocks.
It runs five days and peaks at 65 km, with long runs up to 18 km. Late in the plan the Tuesday session becomes 1000 m reps at 10K pace, so the goal pace stops feeling new.
Your training paces
Set from a 41:42 10K, the fitness this plan starts from.
| Pace | What it is for | Per km |
|---|---|---|
| Easy and long | Most of your running. | 5:10-5:25 |
| Threshold | Tempo runs. Comfortably hard. | 4:17 |
| Intervals | Hard repeats with recovery. | 3:57 |
The VDOT chart has the full set, repetition pace included.
The plan, week by week
5 running days a week, peaking at about 65 km. Week 4 is easier, and a taper leads into race day.
Long runs are on Sunday. Hard sessions are on Tuesday and Thursday, never back to back.