Training plan – 10k sub 40 minutes

This training plan will help you run 10k in 40 minutes. The plan consists of 10 training weeks with 3 fixed training sessions per week. They are made so that you can easily print them out and have a clear overview of which training you should do which week. You can also check off each workout you've done (trust me: that is very motivating!).

Don't wait any longer and purchase the training plan to work towards your personal goal!

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If you want to start with the 10k training plan, it's essential that you already have a basic level of fitness. All three of these plans assume that you're already capable of running for 50 minutes at an easy pace.

If you can't run for 50 minutes at an easy pace yet, you can start with the 5k training plans in my e-book ‘Running with Lott’. With this 10-week plan, you'll be prepared to run 5k. Please note that this book is designed for beginners. If you find a 10-week plan for a 5k not challenging enough, you can also train for one or more weeks until you can run for 50 minutes. Once you achieve that, you can start with the 10k training plan.

Not sure which 10km plan to choose, whether it's sub-40, sub-50, or sub-60 minutes? Below, I'll provide the paces you should aim for during an easy run and an interval training session for each of the three plans. An easy run should always be performed at a relaxed pace, and you should be able to hold a conversation. The interval session is performed at a much faster pace. For example, you should be able to maintain a pace for 10 x 400 meters with 60 seconds of easy jogging in between.

10k sub 40: Easy run pace 5:00-5:30/km & interval pace 3:50-4:10/km

10k sub 50: Easy run pace 6:00-6:30/km & interval pace 4:50-5:10/km

10k sub 60: Easy run pace 7:00-8:00/km & interval pace 5:50-6:10/km