Sub-40 10K

About the plan

A 12-week plan for experienced competitive runners aiming to run the 10K in under 40 minutes (4:00/km pace, or 6:26/mile). It is a demanding goal that requires consistent volume, high base speed and the ability to sustain hard effort for long periods. The program trains 5–6 days a week, with weekly volume reaching 41 miles (66 km) in the peak phase. It includes long intervals (5 min) and mixed intervals (3 min + 1 min), tempo runs of up to 35 minutes and long runs of up to 1:30. The base phase includes an easy run on Monday for the higher-volume days.