10 km running program under 40 minutes in 12 weeks
Note: I am currently updating the running programs – hence the missing text. I have uploaded the programs so they can be downloaded.
Useful links before you get started
- Necessary knowledge about speeds, interval breaks and intensity
- General information about the 10 km distance and the structure of 10 km running programs
- General structure of running programs
- Same program over 8 weeks of training.
Download: 10 km under 40 min in 12 weeks
Download running program (PDF)
The structure of 40 min in 12 weeks
Number of training sessions per week (quality + quantity)
Types of training
Heating and dehumidification
- Tempo Run: 2 km warm-up + 2 km cool-down
- VO2-max training: 2.5 km warm-up + 2.5 km cool-down
- Speed training: 3 km warm-up + 3 km cool-down
Alternative tempo suggestions
| 42 minutes | 44 min | 46 min | 48 min | |
| Easy run | 4:59 | 5:12 | 5:25 | 5:38 |
| Marathon | 4:22 | 4:35 | 4:48 | 5:01 |
| Threshold | 4:08 | 4:19 | 4:31 | 4:43 |
| VO2 max | 3:47 | 3:57 | 4:08 | 4:19 |
| Speed | 3:31 | 3:42 | 3:53 | 4:04 |
Can’t run 10 km in 50 minutes yet? Learn it with these programs: 12 weeks – 8 weeks.
Question?